微信：TC0528Yuki周更了哈～回见！你是否曾在运动前喝一杯咖啡以提升状态？咖啡因真的能帮助燃脂吗？个体差异与生物钟又如何影响其作用？本期播客从生化与神经科学角度，深入解析咖啡因在运动中的真实角色，揭示其如何通过腺苷拮抗、脂肪动员与中枢刺激机制提升运动表现，并探讨时间生物学与基因差异对咖啡因效果的影响。

00:02:01 咖啡与身体的关系：喝咖啡是否会导致体重增加？[参考文献] López-García, E., et al. (2006). Changes in caffeine intake and long-term weight change in men and women. The American Journal of Clinical Nutrition, 83(3), 674–680.

00:04:03 咖啡因的代谢过程与身体疲劳的关系[参考文献] Nehlig, A. (2018). Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption. Pharmacological Reviews, 70(2), 384–411.

00:06:05 咖啡因与腺苷：抗疲劳的拮抗作用解析[参考文献] Ribeiro, J.A., & Sebastião, A.M. (2010). Caffeine and adenosine. Journal of Alzheimer’s Disease, 20(S1), S3–S15.

00:08:05 咖啡因的作用：缓解疲劳和提高注意力的科学原理[参考文献] McLellan, T.M., et al. (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews, 71, 294–312.

00:10:10 咖啡因对脂肪代谢的影响：从生化到生理过程的全面解读[参考文献] Acheson, K.J., et al. (2004). Metabolic effects of caffeine in humans: lipid oxidation or futile cycling? The American Journal of Clinical Nutrition, 79(1), 40–46.

00:12:12 咖啡因摄入与脂肪代谢的关系：时间生物学和个体差异的影响[参考文献] Ryu, S., & Choi, S.K. (2021). Chrononutrition and caffeine consumption: Timing and individual variability. Nutrients, 13(8), 2792.

00:14:15 基因决定的个体差异：人类行为的微观调控与自主意识的思考[参考文献] Yang, A., et al. (2010). The CYP1A2 genotype modifies the association between coffee consumption and breast cancer risk. British Journal of Cancer, 102(1), 286–291.

00:16:16 情绪的波动：追寻阴阳平衡的修炼之路[参考文献] No specific caffeine reference; general psychophysiological context suggested: Thayer, R.E. (1989). The Biopsychology of Mood and Arousal. Oxford University Press.

00:18:17 咖啡因与运动：优化神经内分泌平衡的小小分享[参考文献] Goldstein, E.R., et al. (2010). International Society of Sports Nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.

00:20:29 咖啡因与运动：减肥的双重秘诀！[参考文献] Schubert, M.M., et al. (2017). Caffeine, coffee, and appetite control: a review. International Journal of Food Sciences and Nutrition, 68(8), 901–912.