Huberman Lab

Using Caffeine to Optimize Mental & Physical Performance

Dec 5, 2022

Discover how caffeine can boost both mental and physical performance. Learn the best dosages and timing for consuming caffeine to enhance alertness and mood. Find out how caffeine acts as a powerful taste enhancer, making foods and drinks more enjoyable. Uncover practical tips for using caffeine strategically, including delaying intake until later in the morning. Address common myths about caffeine and explore its positive effects on health and longevity. This is a must-listen for anyone looking to optimize their caffeine use!

02:18:38

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Quick takeaways

Caffeine acts as a strong reinforcer, reinforcing our liking of foods and drinks that contain caffeine.

Caffeine has various health benefits, including neuroprotective effects, anti-depressive effects, and performance-enhancing effects for mental and physical performance.

By delaying caffeine intake to 90 to 120 minutes after waking, you can offset the afternoon crash by clearing out adenosine levels without relying on caffeine.

Caffeine intake of 1 to 3 milligrams per kilogram of body weight prior to physical or mental tasks can enhance reaction time, coordination, memory, and overall feelings of well-being.

Ingesting caffeine in the 8 to 12 hours before sleep can negatively affect sleep quality and disrupt the sleep-wake cycle.

Deep dives

Caffeine as a Reinforcer

Caffeine acts as a strong reinforcer, reinforcing our liking of foods and drinks that contain caffeine. It even reinforces our liking of the containers and company associated with caffeine consumption.

1-3mg of caffeine per kg of bodyweight in a single dose

01:19

You Want That Cortisol Pulse Early in the Day

03:40

How to Maximize the Performance-Enhancing Effects of Caffeine; salt

01:20

The Effects of Caffeine on the Brain

01:58

Intro

13min

Transformative Sleep and High-Performance Eyewear

2min

Caffeine: Enhancing Performance Strategically

1h 14min

Maximizing Performance Through Strategic Caffeine Use

51min

Unleashing the Potential of Caffeine for Performance Enhancement

3min

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

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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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Huberman Lab

Using Caffeine to Optimize Mental & Physical Performance

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Caffeine as a Reinforcer

Health Benefits of Caffeine

Mechanisms of Caffeine

Using Caffeine as a Tool

Delaying Caffeine Intake to Avoid Afternoon Crash

Optimizing Caffeine Intake for Performance Enhancement

Caffeine's Impact on Sleep

Caffeine's Effect on Mental Performance and Memory

Caffeine improves memory and focus

Caffeine enhances exercise performance and mood

1-3mg of caffeine per kg of bodyweight in a single dose

You Want That Cortisol Pulse Early in the Day

How to Maximize the Performance-Enhancing Effects of Caffeine; salt

The Effects of Caffeine on the Brain

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts