Caffeine is the most widely used stimulant in the world—but it could be ruining your sleep, performance, and progress.

In this episode, Lachy & Raph unpack the real science behind caffeine, its pros and cons, and how to actually use it like a high performer (without the crash). You'll walk away with tools to time it, dose it, and avoid getting hooked.

Here’s what’s inside:

• How much caffeine is safe (and how much is too much)

• The ideal cutoff time for caffeine to protect your sleep

• Why so many people feel “tired but wired” all day

• How caffeine affects your mood, stress, and alertness

• The best & worst sources of caffeine (and the calories hiding inside)

• The science behind half-life and how long caffeine stays in your system

• Signs it’s not working for you anymore—and how to reset your tolerance

• Raph’s personal journey reducing from 400mg to 80mg/day

• The difference between addiction to the delivery vs. the actual drug

Plus:

• The truth about Coke Zero, chocolate, energy drinks, and Starbucks

• Why some pre-workouts backfire completely

• “Caffeine creep” — how your intake subtly builds over time

Whether you’re a double espresso die-hard or thinking about a reset, this episode gives you the tools to take back control of your energy—and your sleep.

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