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Using Caffeine to Optimize Mental & Physical Performance

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Caffeine
(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss
(00:11:22) Sponsor: LMNT
(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
(00:35:55) Sponsor: AG1
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Caffeine
(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss
(00:11:22) Sponsor: LMNT
(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
(00:35:55) Sponsor: AG1
(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
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