In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. #HubermanLab #Caffeine #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍athleticgreens.com/huberman Levels: 🤍levels.link/huberman Eight Sleep: 🤍🤍eightsleep.com/huberman ROKA: 🤍🤍roka.com/huberman InsideTracker: 🤍🤍insidetracker.com/huberman Supplements from Momentous 🤍🤍livemomentous.com/huberman Huberman Lab Premium 🤍hubermanlab.com/premium Social & Website Instagram: 🤍🤍instagram.com/hubermanlab Twitter: 🤍twitter.com/hubermanlab Facebook: 🤍🤍facebook.com/hubermanlab TikTok: 🤍🤍tiktok.com/🤍hubermanlab LinkedIn: 🤍🤍linkedin.com/in/andrew-huberman Website: 🤍hubermanlab.com Newsletter: 🤍hubermanlab.com/neural-network Articles Anti-diabetic effects of GLP1 analogs are mediated by thermogenic interleukin-6 signaling in adipocytes: 🤍bit.ly/3Vy58Mi Caffeine in Floral Nectar Enhances a Pollinator's Memory of Reward: 🤍bit.ly/3XZ7Yf9 Consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men: 🤍bit.ly/3Y94kPZ Inverse association between caffeine intake and depressive symptoms in US adults: data from National Health and Nutrition Examination Survey (NHANES) 2005-2006: 🤍bit.ly/3XVB7I1 Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels: 🤍bit.ly/3iAS5eH Time course of tolerance to the performance benefits of caffeine: 🤍bit.ly/3F4kGjN Caffeine consumption and menstrual function: 🤍bit.ly/3F1pBlM Ergogenic effects of caffeine on peak aerobic cycling power during the menstrual cycle: 🤍bit.ly/3B819xX Consolidating Memories: 🤍bit.ly/3UEudUQ Blood dopamine level enhanced by caffeine in men after treadmill running: 🤍bit.ly/3HrqKpJ The neuroprotective effects of caffeine in neurodegenerative diseases: 🤍bit.ly/3Ha3kER Timestamps 00:00:00 Caffeine 00:02:58 Tool: GLP-1, Yerba Mate, Satiety & Weight Loss 00:11:06 Levels, Eight Sleep, ROKA, Momentous Supplements 00:15:23 Caffeine Benefits for Mental & Physical Performance 00:20:23 Caffeine in Nature & Positive Reinforcement 00:26:44 Caffeine Effects on Brain; Reward Pathways 00:29:55 Caffeine as a Reinforcing Agent 00:36:47 AG1 (Athletic Greens) 00:38:01 Caffeine, Adenosine & Reduced Sleepiness 00:45:16 Tool: Caffeine Dosage, Caffeine Adapted 00:53:44 Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep 01:04:46 Morning Exercise & Residual Caffeine Effects 01:07:56 Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use 01:13:00 Theanine: Effects & Dosage 01:18:41 InsideTracker 01:19:45 Other Effects: Osteoporosis, Hormone Levels, Depression 01:27:41 Afternoon Caffeine & Sleep 01:31:45 Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence 01:46:04 Caffeine, Performance & Menstrual Cycle 01:47:27 Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure 01:54:08 Caffeine & Naps 01:56:34 Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement 02:01:55 Dopamine Stacking 02:06:04 Scheduling Caffeine to Maximize Its Effects 02:08:33 Pro-Health Effects of Caffeine 02:13:38 Tool: Sugar Cravings & Reinforcing Effects of Caffeine 02:20:17 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Disclaimer: 🤍hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - 🤍🤍blabacphoto.com
The addition of some euphoria (or euphoriant or euphoriants) really helps the medicine go down, including the exercise — among many other things, and even life in general.
Interesting and useful information. Thank you.
I've been experimenting with caffeine and with awareness-enhancement approaches such as those in vipassana (as described in the Satipatthana Sutta), in which I appreciate the stripping away of unnecessary beliefs and conceptualization.
I have been looking at the potential for further intensification of awareness, and want to explore that more. If you listen to experiences people have had with vipassana, you can see the degree to which awareness can be intensified when such approaches are seriously experimented with. I believe the book The Varieties of Meditative Experience contains a number of firsthand accounts. I have experienced some of it myself and want to take it further. I very much gravitate toward taking it as far as it can be taken.
I am not an English native speaker so this is the first time I hear about fasted exercise, does it mean to exercise during fasting? For example, going for a run without having had breakfast or anything to eat. Or is it the same as hiit?
I haven’t had caffeine since 1999. I’ve raised and homeschooled six children without the need for it and have good energy. Considering beginning to drink it to use it as a tool as described in this video. Are there any studies I could join on starting a caffeine regimen? Thank you!
I don't trust this man. I see metaverse dollar signs behind his eyes when he speaks
Is there a way to reduce the “Vasoconstriction” effects from Caffeine?
I want to know about how coffee affects nutrients like iron .
I wanted to hear more about timing caffeine with food and symptoms of when it’s time to take a break from caffeine
“Reinforcer“ a.k.a. addictive!
Caffeine is a toxin
Guys, I don't get it. Can I take my normal dosage of caffeine every 3 days and preserve certain focus, alertness and calmness without damaging my nervous system and breaking natural hormone generation of my body?
I think I can taste caffeine. I need to do a blind test to prove myself wrong. Not sure I can call it a taste though. It may be a sensation in my tongue.
A while ago I decided to completely cut out caffeine for about a month in order to understand my relationship to the substance a little better, and also because i was experiencing some negatives since I am apparently pretty sensitive to caffeine. After that month I went back to caffeine but in a very low amounts, early in the day, and only on workdays (which means about 4 days a week).
I have found that this every-other-day-method gives me the increased performance that I missed during my month of abstinence, whilst the days off of the substance keep the amount of caffeine in my system low, improve my sleep and keep my mood nice and mellow which were the biggest positives I wanted to keep from my month of abstinence.
It feels like this way I get the "best of both worlds" so to speak, although I bet there's more ways to improve. For instance, I'm definitely going to try your advice on waiting till 90/120 minutes after I've woken up.
Thanks for the video.
Yerba mate (called Erva Mate in Brazil) is a traditional whey of gathering in our state of Rio Grande do Sul (We are called Gaúchos) and we are known for having our “Chimarrão” (=the act of drinking erva mate) on a daily basis, at least once a day but usually more than that.
Try being Cuban and following this advice
Please keep sharing all this information Dr Huberman. This is crucial information that will greatly improve people’s lives! Blessings upon you and your staff.
Huberman, how much caffeine is in a given amount of Yerba mate? I am caffeine sensitive and need help dosing it. Not much good information on the internet. Found Yerba mate at timestamp iw97uvIge7c&t=9m24s 9:24
I’m an Argentine who drinks yerba mate and through your podcast I came to hear for the first time about its potential cancerous properties. I’ve tried reading about it online but I don’t seem to find reliable information about what brands are or not smoked… I didn’t even know that smoked kinda of Yerba existed. Do you know what should I look for in the contents? Or where to find a reliable review of the different kinds? Ideally for Argentine Yerba as we don’t get imported ones there. Thank you so much! You are an icon.
I arrived at the "every other day" protocol by introspection, and it naturally evolved to "only days when I workout" cause it gives a great boost. I think it's great, and the fact that I've done it by pure self-experimentation indicates that there's something to it.