Dynamic Dialogue with Danny Matranga - 274: Why I cut caffeine, autoimmune issues + 7 Expert Fat-Loss Tips

Episode Date: March 28, 2023

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Welcome in everybody to another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Matranga. And in this episode, we are going to be discussing why I've recently made a departure from caffeine consumption for the indefinite future, some autoimmune specific issues that I've been dealing with, and what you can borrow from to help your own health, as well as discussing four fat loss tactics that I believe to be a little advanced, but that you can definitely still learn from. All right, guys, sit back and enjoy the episode. still learn from. All right, guys, sit back and enjoy the episode. This episode is brought to you in part thanks to some of our amazing partners like LMNT. LMNT makes the best electrolyte product on the market. In fact, I've actually started drinking my LMNT

each and every morning before I have coffee so as to optimize my circadian biology, make sure that I'm hydrated, and make sure that I'm getting ahead on my water intake throughout the day and not reliant on stimulants, but instead being somebody who's reliant on hydration and the proper balance of minerals and electrolytes. If you want to feel your best all day, mentally and physically, it's imperative that you stay hydrated. LMNT provides a balanced ratio of sodium, potassium, and magnesium to support brain and body hydration. This combination of electrolytes improves health, performance, body and brain performance, mind you, helps to reduce cramps

and soreness and get you more hydrated. There's no sugar. LMNT is sweetened with stevia. It's perfect for exercise and perfect for the sauna because the flavors are natural, tasty, delicious, and not overpowering. And if you're like me, you'll use them multiple times a day across your training sessions to get hydrated early to replenish after sauna use. And again, it's not just me. LMNT is the official sports drink of Team USA weightlifting, and it's used by athletes in the NBA, NFL, Major League Baseball, as well as athletes like you and I looking to take your fitness to the next level. My favorite flavors are definitely the raspberry and citrus. When I put a box together, I try to load up on raspberry and citrus. And when you put your box

together, you can get a free sample pack containing all of elements, amazing flavors like mango, chili, citrus, raspberry, orange, and more to get access to this free gift with purchase, scroll down to the show notes and check out using the special link for dynamic dialogue listeners. All right, folks, let's cut right to the chase and discuss caffeine. So I decided seven days ago, it is currently March 21st. So this was on March 14th that I can say with a very high degree of certainty that I'd like to keep this going. I'm just noticing some surprisingly positive effects, which we'll talk about. I decided to stop taking caffeine for one very specific reason, which was the return of an autoimmune condition that I have dealt with one time in the past. I'll share more about that later and we'll speak about autoimmunity. Maybe just have a generally well-rounded discussion about what that is, how one can prepare themselves and let's say

create a buffer against autoimmune conditions getting worse or developing. Surprise, surprise, it's going to be exercise, diet, and stress management. But caffeine specifically was something that I have been using on an almost daily basis in the form of pre-workout or coffee. Occasionally, I will enjoy energy drinks, 3D energyd energy drinks. Uh, the company, uh, I don't know where they're based out of. I think it's owned by Christian Guzman, but they've been really friendly, really kind. They've sent a number of 3d energy drinks, uh, to the studio. Our clients really enjoy those. So every once in a while I'd crack one of those open, but on a day-to-day basis, I was taking on average about one scoop of Legion's Pulse, which is 175 milligrams of caffeine, and then having between two to three 60 milligram

espresso shots. And there were even days, I'll be honest with you guys, about six months ago when I wasn't doing such a good job of being mindful of my caffeine consumption, where I was having two scoops of pre-workout and three espresso shots later in the day, getting my caffeine intake north of 500 milligrams per day. Which, depending on who you talk to, depending on who you discuss this with, you might find that there's absolutely no issue with 500 milligrams. In fact, if you actually look at the dosage of caffeine that's recommended to improve performance on a per kilogram or per pound basis, the amount of milligrams required is actually pretty high. And I think what I had done is I had begun taking caffeine at a very early age in my training career in the form of supplements. I came of age in the fitness industry when pre

workouts went from obscure, not super popular formulas to the most popular supplements, even passing protein powders. Supplements like Jack 3D, MusclePharm Assault, Gaspari Super Pump Max were products that sold as much on a volume standpoint as some of the more popular products we see today like protein and of course my favorite creatine. Pre-workouts really spiked when I first started getting into fitness. And one of my favorite things to do then, and quite frankly now, is to still go out and try new supplements. While I have an awesome brand partnership with Legion, who I believe makes the best supplements in the game, when I'm in the locker room at the gym and

I see a new bottle of pre-workout from a brand that I've never seen before, I get excited and I want to see what that's about. And part of this goes into packaging and marketing. So at an early age, I became a pretty big connoisseur and user of caffeine through pre-workout supplements. This elevated my threshold to north of 300 milligrams because I was often taking one to two scoops of heavily stimulated pre-workout. really figured that the anxiety I began to experience in my late teens and early 20s could have been attached to my caffeine consumption. I assumed that it was just because of a lot of the challenges I was dealing with. This was a particularly rough patch of my life. And without getting too into the details, I just think that the amount of stress that I felt I was experiencing was pretty normal. And the fact

that I was dealing with it so well and still remaining on task with my studies, developing my brand and my business, I kind of just let it slip by the wayside and assumed this amount of stress and anxiety is kind of par for the course when you have as much on your plate as I do. Never once did I think that my caffeine consumption could be contributing to this. So when I saw the return of these autoimmune issues and I noticed that my amount of irritability, stress, and anxiety was higher than I wanted it to be, I pulled caffeine and I've noticed a big difference in the last seven days. I think it's important to actually discuss caffeine more generally as a drug than as something that is included in some of our favorite beverages and products like coffee

and dark chocolate. You see, caffeine is very present in those plants and in that family of plants, but coffee and chocolate tend to be two of people's favorite and most habit-forming foods that they love to eat. And I do think that a lot of this has to do with the amazingly earthy and robust flavor profiles of both cacao and coffee. In fact, when I was on the big island of Hawaii with my fiance, we went to so many different coffee shops and so many different chocolate shops and had the fresh Kona coffee and the beautiful, beautiful, fantastic chocolate that grows so well in that part of the world. And it is absolutely unbelievable. It is fantastic.

It is decadent. It is so, so good. So I absolutely understand people enjoying this for its taste, but also for the obvious fact that coffee and dark chocolate both contain substances like caffeine that are stimulative. I believe theobromine is an additional potentially stimulative ingredient that's often found in these compounds. And that's of particular danger to dogs, which is why it's often recommended that your dogs don't eat chocolate, if I can remember correctly. So if you think about it globally, about how many billion people wake up each and every day and consume caffeine? Billions. I'd say, you know, whether it's coffee or tea, there are multiple billions of people starting each day with caffeine. And I think that that actually speaks first and foremost to the safety of caffeine as a drug. If you were to replace that with any other drug, for example,

a billion people wake up and start their day with nicotine, which is very similar to caffeine. Part of the reason we think of nicotine as being so uniquely dangerous from a drug standpoint is because it's almost exclusively at a global level ingested via cigarette. Now, some people do use forms of chewing tobacco or even nicotine gum and patches to get the stimulative effect of nicotine without the negative health implications of smoking cigarettes. But if you were to replace caffeine with a similar low class drug that I think had a safety profile like nicotine, you'd still probably see less nausea, less discomfort, less irritability, less likelihood to get addicted. Things like cannabis and perhaps stimulants like Adderall, I think have a pretty high safety profile, but not nearly as

safe as even caffeine, cannabis, maybe perhaps. And then obviously more intense and hard drugs, you definitely couldn't start a billion plus people, billions of people every day on them and not see problems. As far as stimulants and drugs go, caffeine is probably the most commonly used one. And what we do know about caffeine is it promotes alertness in the brain by binding to the same receptors as the chemical adenosine, which builds up throughout the day and makes us tired. Remember, the energy currency of the body is ATP. You remember this from high school biology class, of the body is ATP. You remember this from high school biology class, adenosine triphosphate. And when ATP is used, two of the triphosphate are cleaved from the adenosine, one actually, and you're left with ADP, which is then regenerated back to ATP using oftentimes

creatine, fun fact, in the electron transport chain of the mitochondria. Now, this is important because of the word adenosine. Adenosine is a byproduct of all of the ATP metabolism that happens throughout a day. Contracting muscles, running organs, thinking thoughts, and pooping poops takes ATP. And the more ATP you use, the more adenosine builds up. And when enough builds up in the brain, you start to feel tired, groggy, and sleepy. And caffeine competes with that, which is why so many people get in the habit of having caffeine right when they wake up. And it does give you a feeling of energy, excitement, and oftentimes focus, which is pretty awesome. Now, when you become dependent,

you can feel like absolute crap without your coffee or your pre-workout in my case, which is something that I had begun to feel a little bit too often, but nobody really thinks about this when they start using caffeine. Nobody really talks about the negative effects caffeine can have on sleep and anxiety, but we do talk about the obvious health effects and the health benefits of both caffeine and the most common compounds that it's found in, like coffee and tea. Coffee and tea in their pure form are actually pretty healthy. And people have been drinking tea as far back as almost 2,800 years before Christ. So almost 5,000 years ago, we have human record of people consuming tea. Coffee was reportedly discovered years later in Ethiopia. And you guys might have

heard this, but it was discovered by a shepherd who found out that when his goats ate coffee beans, they had a tremendous surge in their energy. And if you guys know anything about goats, it's that they're already fairly energetic little animals as it is. So imagine a caffeinated goat. That might be a great pre-workout company. Caffeine goat or caffeinated goat. Goat meaning greatest of all time, of course, but you could have a ripped goat mascot. There you go. There's your fun supplement branding brainstorm idea of the day. Caffeine and began, it's, we began to see caffeine's inclusion in sodas in the late 1800s. This shouldn't surprise too

many people because sodas are so hyperpalatable and very, very tasty. Adding a small amount of cocaine to Coca-Cola, in fact, was part of the original formula, but adding a small amount of caffeine can give them a stimulant effect, which would make a user more likely to want to drink them probably more often. It is estimated nowadays that 80% of the world's population consumes a caffeinated product each and every day. And if you consider North America and remove the rest of the world, that number goes all the way up to 90%. And I was firmly in that 90%, largely enjoying the benefits of increased energy, increased focus, better alertness, and the delicious and yummy taste of coffee. Quite

frankly, I like coffee black. That's a big reason why I was able to consume a lot of it without any negative implications on my body fat level or on my body composition because I do have my coffee and teas black without the addition of any cream or dairy or even fat like many people are adding to their coffee now. And I'm not anti-cream, I'm not anti-dairy, I'm not anti-fat. But what I have found is for people who do not regularly consume beverages that contain calories, regularly consume beverages that contain calories. Staying lean is much easier. This goes for me. This goes for my clients. If you do not have caloric intake on a consistent basis that is coming from beverages, that means most of the caloric intake that you have comes from food, which does have in most most cases, a substantially

higher volume than anything you're going to drink, with the exception of like five-calorie light lemonade from In-N-Out. You could drink a lot of that and get a tremendously high food volume. But you get the point. The point is not drinking your calories tends to be better for body composition. And I've noticed without a shadow of a doubt, without soda, without alcohol, and without high calorie coffee and tea beverages in my diet, staying lean is much easier than when I do include those things or in the past when I have included those things. So we know coffee works and caffeine works specifically by binding to adenosine in the brain, but it's also important to discuss that caffeine also causes an increase in blood adrenaline levels, okay? And an increase in the activity of the neurotransmitters in the

brain that communicate with dopamine and norepinephrine. So it's a combination stimulant effect. We get binding to adenosine when we get excitement of catecholamine, which are those stress hormones, right? Caffeine activates the stress axis. It's going to elevate glucocorticoids like the catecholamine family, for example. Those would be things like epinephrine and norepinephrine or adrenaline and noradrenaline. So we're going to also see with that, and this is typical of the stress response, elevated blood pressure. I noticed that my blood pressure was higher than normal despite my aerobic fitness in advance of this autoimmune development. I also

noticed things like tightness in my chest when I was feeling a lot of anxiety and just a general increased proclivity for anxiety overall. What's going on, guys? Taking a break from this episode to tell you a little bit about my coaching company, Core Coaching Method. More specifically, our app-based training. We partnered with Train Heroic to bring app-based training to you using the best technology and best user interface possible. You can join either my Home Heroes team, or you can train from home with bands and dumbbells, or Elite Physique, which is a female bodybuilding-focused program where you can train at the gym with

equipment designed specifically to help you develop strength, as well as the glutes, hamstrings, quads, and back. I have more teams coming planned for a variety of different fitness levels. But what's cool about this is when you join these programs, you get programming that's updated every single week, the sets to do, the reps to do, exercise tutorials filmed by me with me and my team. So you'll get my exact coaching expertise as to how to perform the movement, whether you're training at home or you're training in the gym. And again, these teams are somewhat specific. So you'll find other members of those communities looking to pursue similar goals at similar fitness levels.

You can chat, ask questions, upload form for form review, ask for substitutions. It's a really cool training community and you can try it completely free for seven days. Just click the link in the podcast description below. Can't wait to see you in the core coaching collective, my app-based training community. Back to the show. Even as I'm recording this podcast, I'm feeling less rushed, less racy, and less anxious than I typically would on a busy workday. And these were the things that made me go, okay, I think I'm at the point with this substance specifically and with my use case in particular, where I'm no longer getting the benefits of caffeine, which we discussed,

alertness, focus, and energy. And I'm feeling the potential negative implications of caffeine, like increased stress response, sensitivity and irritability, lethargy and tiredness at the beginning and at the middle point of the day, that caffeine crash that so many people talk about. And I think that this can happen with any drug, specifically the drugs that people use recreationally for a long time, like alcohol, cannabis, any of the party drugs, even caffeine, where when you first begin using it, you are pretty much noticing just the positive effects. You're getting away with using very small dosages. And over time, you need to increase the dosage to achieve a similar effect. And at some point, there will be a tipping point moment where the to increase the dosage to achieve a similar effect. And at some point,

there will be a tipping point moment where the amount or the dosage that one ingests is high enough to stimulate a pretty tangible side effect response. But the sensitivity of the user is so low at this point, they become so desensitized that they don't necessarily get the positive response. So I felt like when it came to my interaction with caffeine, I was having more of the negative than I was the positive. And for me, that was enough of a reason to step away. Now, to put it in perspective, if you were just drinking eight ounces, one serving, one serving, okay, of pre-workout, we're talking about 150 milligrams of caffeine. Eight ounces of espresso can be between 240 and

700. Eight ounces of coffee can be between 100 and 200. Eight ounces of yerba mate can be between 60 and 120. Energy drinks range from about 50 to 200. Tea from about 50 to 150. And sodas being anywhere between 20 to 50 milligrams of caffeine. If your total daily intake across all these beverages gets you north of 300, 400, 500 milligrams in a day, 400, 500 milligrams in a day, and you're not feeling any of the positive effects, or you're feeling them considerably less, and you are feeling some of those negative side effects or enhancements of things like anxiety and irritability, I might recommend that you too consider taking a week off. Now, we know that caffeine can be good for the brain. We know that it can help with fat loss. We know that it can help with delaying fatigue and enhancing exercise performance. And I'm not bashing it. I'm just saying, if you have been using it chronically the way I had

for years, taking a tolerance break or stepping away from it for a little while could be very helpful, lest you end up developing a stress-induced autoimmune condition like I have. Now, I'm not blaming this on caffeine. I'm blaming this on the accumulation of too much stress over the course of about a year. To put it in perspective, in the last year, I closed on a house. I opened a studio gym. I got engaged. I transitioned my dad out of an independent living situation and into a situation where he has around the clock care for his illness. And there's been a lot of change in my life. And with each one of those changes came a need to earn more and be more invested with my business, which means more time in the gym, more podcast episodes, more posting to social media. It also means launching new products like our awesome app. But with that came a lot of stress. came a lot of stress. And one of the things that happened to me many years ago when I got very stressed was I developed alopecia areata or small quarter to dime sized lesions on my scalp where my

hair just started falling out. And it had gotten so bad, folks, I had spots of hair missing from my scalp that I kid you not were the size of golf balls and baseballs. I had to wear a hat all the time. It totally crushed my confidence. And this was as a result of, again, having way too much stress on my plate. And this is not enough stress to like shut me down and make me run away in a corner and want to cry for my mommy. Usually, I just keep working through it. And when I checked on my manageable and modifiable stress factors, I didn't have too many things to work with. All I could do, because I'm already exercising well, I'm already doing a great job with my sleep, already well hydrated, I'm already doing a great job with my sleep. I'm already well hydrated. I'm already eating enough of the right nourishing foods

and a lot of the right supplements. I had to adjust my exposure to stress. And so that means making time for more mindfulness, making time for more outside activity, making time for more peace. But remember when I said that caffeine operates on that stress axis and can trigger catecholamine? To me, it made sense to try to remove or pull that out too. Now, there have been things that

I've had success with in the past for the treatment of this specific autoimmune issue. Now, when we talk about autoimmune diseases, we typically don't talk about alopecia areata because it's definitely not one of the more, let's call it disruptive conditions, okay? Some of the more disruptive autoimmune diseases that you're probably quite familiar with and that you've almost assuredly heard of are lupus, Hashimoto's thyroiditis, Graves' disease, type 1 diabetes, celiac disease, inflammatory bowel disease, multiple sclerosis, psoriasis, and rheumatoid arthritis. And if you look at the common link across most autoimmune conditions, there is a link or a corollary with stress and inflammation. And so it's very likely that when my stress gets to a point where it's elevated too high, it triggers some type of

alopecia areata to form. This would be the second time as an adult that this has happened. Now, I have cultivated a little bit of a routine since my last rodeo that works well for me. I use low-level light therapy in the form of a red light panel, which I know that might make me sound like a biohacker because I know a lot of people bash on things like red light therapy and things like cold plunging. But I find that these are many of the, I want to always be a contrarian in the fitness community types. They never want to give anything credence unless it just has a tremendous or massive amount of clinically approved or clinically proven data.

And then when the clinically proven data does show up years later, all of a sudden they acted like they weren't hating on it. I remember a lot of people behaving this way at the infancy of sauna's popularity. And now it seems like nobody is willing to even come close to remotely refuting the efficacy of sauna for managing one's health. And while I don't think red light therapy or even cold water immersion can hold a candle to sauna as it pertains to ability to impact multiple different health markers at once, I have found that red light therapy works really well for helping with skin specific conditions at about 620 to 660. I forget what the exact wattage is that these panels use, but I do that

for about 10 minutes directly on the lesion and it works pretty good for me. I've also paired this with some more woo-woo shit that you might laugh at, which is the inclusion of essential oils that have been clinically proven to work in humans and in rodents. Now, I give much more credence to the ones clinically proven to work in humans for stimulating hairents. Now, I give much more credence to the ones clinically proven to work in humans for stimulating hair growth than I do the ones clinically proven to work in rodents, but I just took the top three with the most robust literature supporting their use for hair regrowth in animal or human models, and that is eucalyptus, I'm sorry, rosemary, lavender, and peppermint. Eucalyptus is on the list, but I didn't get any

eucalyptus because I have a eucalyptus plant in my backyard. And I'm wondering if maybe I can find a way to extract oil from it. So that combination of topically applying those oils that helped me tremendously with the regrowth of my hair. Red light therapy and stress reduction helped last time. So I'm hoping it helps this time. What I can tell you right now being seven days in with no caffeine, I do not have that crash. My morning workouts are getting easier, but they're still challenging, but they are getting much easier. I have more consistent energy throughout the day. I feel less racy and the headaches went away after just two to three days. Something I used that helped me tremendously with this was Elemente's electrolytes.

I've been using Elemente's electrolytes each and every morning and they have been helping so much with hydration. I'd gotten to the point where I pushed my coffee off 90 minutes anyway, no matter what. And I was oftentimes starting with stimulant-free pre-workout, but then I'd get to work and I'd slam three, four 80 milligram espressos in a tight little window. And I would like to try to avoid exposing myself to that much caffeine in the future and instead try some other things like things that contain L-theanine, perhaps different teas, when and if I decide to resume my caffeine intake. But a lot of you had asked over on social why I made this decision. And I thought that I would share a little bit about it, open up the opportunity to discuss

caffeine and how things like stress and inflammation, when they're accumulating for too long, can have negative health effects. As somebody who's at this point in their career, a fitness influencer, I want to influence you guys to make good decisions by framing my own shortcomings as just that. Shortcomings. I'm not perfect. I can take on way more stress than I should. I can train way harder than I should without recovering properly. I cannot get adequate hydration. I can overuse stimulants and drugs. I am human. No influencer or fitness personality on the internet should tell you otherwise. Okay. Nobody's perfect. And I think one of the biggest mistakes this industry has made

is framing those who are in a position to influence other people as being some bastion of perfection. It's simply ridiculous and not the case at all. Okay. Let's talk a little bit about four expert tips I have for you, for you who are advanced, I should say, that can help with body fat reduction. The first is a different, is a form of fasting. But if you are looking to increase the rate at which you lose body fat, being in a deficit is the most important thing you can do period end of story. But the bigger the deficit, the easier the fat loss happens, the harder it is to stick to it, but the faster the fat comes off. I have found that using something known as a protein sparing modified

fast for the first six to eight hours of the day, where in which I allow myself to eat, but it's only foods that are basically exclusively protein, makes it so, so much easier to lose weight. So this means I can have normal food from let's say 12 to 6 p.m., but from waking to 12 in the afternoon or from waking to 12 noon, I only allow myself to have protein or protein with something fibrous, like maybe even fruit. While that wouldn't be a protein sparing modified fast, in the true sense, it's basically expanding the rules a little bit to make it easier to stick to. But what we're wanting to do is start the earliest part of our day only with foods that are extremely satiating and are going to encourage the maintenance of muscle and the maintenance of fullness, not allow our appetite to come

creeping up. So that is a tip that works really, really well for me. I've also used this with a lot of success with my clients over the years, especially those who tend to be busier in the morning. My second fat loss tactic that one might deploy was actually inspired initially by our caffeine discussion. And it is the yohimbine bark supplement. Now, yohimbine is made from the bark of an African tree, and it was used medicinally to actually treat erectile dysfunction in its kind of initial popularization. However, a lot of lifters and fitness competitors love it because of its ability to help with fat loss. The research is mixed, and I have used it with some success. It definitely reduces

appetite and it definitely has helped me quite a bit get leaner at certain times when I've wanted to use something in addition to caffeine. But the research is super, super mixed. So mixed, in fact, that I don't necessarily know if it is for most people, but people who might stand to benefit from it specifically are people who are not already using a bunch of other stimulants, but who want something that could have an appetite suppressive and perhaps fat loss enhancing effect. The second tip is including both, or the third tip is including both a 10,000 step per day threshold and one to two sessions a week of 30 minute HIIT training. On a recent episode with Peter Attia, Dr. Andrew

Huberman and he were discussing life extending practices. One of which was the building of the aerobic base. The other was the building of the aerobic peak. I have found interval training is great for building aerobic peak and walking is great for building aerobic base, especially if you walk briskly and get your steps in. Also, both are tremendous for caloric expenditure, aerobic health, and fat loss enhancement. So if you're not doing a little bit of both, you're shooting yourself in the foot from a longevity standpoint, but you're also making fat loss a lot harder. And my last tip for advancing fat loss or more advanced fat loss is to only eat meals that you have tracked or can track. I cannot tell you enough how valuable tracking your food is for enhancing fat loss and for

losing weight. You can lose weight without tracking. It's totally possible. It's just a lot harder. And I don't want this to be as hard as a lot of you guys make it out to be. So if you're looking to enhance fat loss or add in some more advanced tactics, do some research on protein-sparing modified fasts, yohimbine supplements,

different forms of cardiovascular exercise you're willing to do that are both low and high intensity, and some meal prep recipes to set yourself up for success while you use a great tracking app like MyFitnessPal, Carbon, or MacroFactor. Thanks so much for tuning in to this episode of the podcast, guys.

I want to thank you as always for your listenership. I know there's so many great podcasts you can listen to and give your time to. So I'm grateful that any one of you has listened this far. And I just want to encourage you, if you have not yet, share this to your Instagram story, leave me a five-star review on Spotify and Apple podcasts. It makes the biggest difference in the world. And I'll catch you on the next one.