AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

[@apaniet]

Dr. Huberman, I just want you to know, your lectures have transformed SO MANY lives for the better.

[@HareKrishnaPerth]

How weird does it feel watching a 25 minute Huberman video. Haha

[@TheHumanRanger]

I like it

[@cmauro7912]

I am grateful for shorter episodes however where's the social isolation ? Time stamp missing? Or is this split?

[@landonknight1631]

@@cmauro7912probably in the premium full length video

[@_LVC]

Try watching it at 2x speed , I'm on a mountain dew, monster ,cold brew IV DRIP ☕ YEAH !

[@_LVC]

@@cmauro7912 it was a test, if you asked about the social isolation, you have to stop leaving comments for a Year and go meet new people

[@HareKrishnaPerth]

I need about 10hrs of sleep per night personally (9pm -7am). Ive had to cut caffeine out entirely to feel good and well slept. Caffeine was a hard drug to quit. Its everywhere.

[@kyrasaturn]

Would you ever do an episode(s) on parenting? So much information and controversy, especially online, about attachment, communication with kids, methods of discipline on a child's wellbeing, corporal punishment, etc. I myself am not yet a parent, but would love to hear about supporting a child's healthy development from a neuroscience or psychological perspective as well as the ways in which parents can regulate and support themselves.

[@christofos]

YES

[@HareKrishnaPerth]

I'd love this too, I follow Andrew Hubermans health information for my own well-being, but I'm unsure what children need ( obviously a diet rich in fresh fruit and vegetables, minimal screen time, exercise, regular bedtimes, and love) but how to do all that?

[@kyrasaturn]

@@HareKrishnaPerth yes! And beyond that, he talks so much about how plastic the brain is when developing, but going into details on how best to support that would be so beneficial

[@ethanslafter1802]

I would absolutely love to learn from Dr. Huberman about data on parenting and child development. I know its a touchy topic to address, but Andrew is excellent at laying down disclaimers and isolating data from "anectdata".

[@tinamara1160]

No!

[@janicewalker477]

Dr. Huberman, please consider doing a deep dive for us on fascia, how it functions, how/if it can be manipulated? It would be “fascianating”.

[@JeffCaplan313]

🥁

[@tb-dv1zc]

Great idea! I've received more benefits from fascia work than muscle work

[@JesseBFournier]

I stopped taking a daily coffee in September 2022. The first two days were horrible, they really were! But after a some weeks I settled for a little dose of green tea early in the day during the week and on the weekends coffee is my little treat and I take WAY less than I used to and it's VERY effective. So now I enjoy my coffee even more than I used to and I feel absolutely no downsides.

[@user-gj4ez6qj2z]

I stopped drinking coffee for a few weeks in preparation for sitting with Ayahuasca, and was surprised how nice it was to not have it be part of my baseline once I got adjusted.

[@SahajTalwar]

I've done a fair bit of research on this myself, so here's my two cents. In order to experience the cognitive benefits of caffeine, you need to NOT become caffeine adapted, as Dr Huberman said. But the "how to do that" is something thats a little more complicated than that. There's no straight-forward protocol to not building tolerance to caffeine. But from years of experimentation, and trial and error, what I've found that even 1 cup a time, 3 times a week, starts to build up a tolerance within a few weeks. Whats worked for me, is not consuming any form of caffeine, any more than twice a week. That balance gives me the best of both worlds. On the days I don't consume caffeine, I still feel completely, 100% normal, still capable of being as productive as I want to be. And on those 2 days, I get done 2x-3x what I usually would. So I'm happy that sums up to give me a good increase over baseline, but again, there is no alternative! Whenever I get a little too greedy for my magic elixir, or if I'm a little extra driven for a few weeks, and I increase the dose to 3x a week.. I stop getting even 2x the benefits on the days I'm drinking it, and I'm below baseline on the days I'm not. If you're someone whose been drinking caffeine every day for weeks, months, maybe years.. think back to the focus, the motivation, the ecstasy you used to feel from your cup of coffee. Its been years since you've felt that, hasn't it. What I've laid out above is exactly how you get it back!

[@kyliedan7821]

Definitely agree to this! I try to limit my caffeine intake to only days when I really need it (around 2-3x week as you suggest). The amount of caffeine matters as well. Coffee contains much more caffeine than certain teas like green tea or oolong tea, so I will drink oolong tea more often than coffee as well to keep the tolerance down.

[@jennifercampbell5925]

How long did you have to abstain to get back to baseline?

[@pietlebrun5943]

"On the days I don't consume caffeine, I still feel completely, 100% normal, still capable of being as productive as I want to be." -> In reality, you just feel like it, but you can't be as productive as if you weren't a caffeine consumer for one simple reason - you're abstaining from caffeine on those non-coffee days. And abstinence from any drug puts a strain on the body and especially the brain. So no, you're not as productive as you think you are or rather you could be much more productive if you didn't consume caffeine at all.

[@minacayy]

Thank you for making science cool and fascinating

[@Openmindallthetime143]

Leave bill nye 2.0 alone 😂 143 people! ❤

[@anonymous-ds4ix]

I am addicted to huberman podcasts

[@darryls4532]

Love you Andrew. Love to see you and listen everyday.

[@sebytro]

A few years ago I started feeling pain when pressing on my liver and my doctor asked if I drink alcohol. He said that based on the blood tests, it didn't look good but it can recover if I stopped drinking alcohol. One of the factors that prevented my liver from being much worse was that I was drinking very big amounts of coffee daily. Now I barely drink alcohol and coffee maybe two or three times per week and I feel much better. I can keep my focus for longer periods of time, I am surprisingly more energetic and I can learn better.

[@Ethel007]

I saw this title and as a stay at home mom these are some of my main struggles. Can’t wait to listen!

[@FayAlexGG]

Same

[@DanielRodriguez-zr9bc]

I’m a single guy pushin 40 and these are my problems too! 😂

[@firstmiddlelast1697]

Same!

[@HarpaAI]

00:00 🤓 The speaker introduces the AMA episode discussing science-based tools for everyday life. 01:56 ☕ Daily caffeine consumption for most adults is generally not a problem if it doesn't cause anxiety, panic attacks, or disrupt nighttime sleep. 04:50 🧠 Caffeine is a cognitive and mood enhancer but mainly improves performance in individuals who are not regular caffeine users or have abstained for a while. 10:00 🧒🚫 For children under 14, it's best to avoid caffeine, and for teenagers, limiting caffeine intake is advisable due to ongoing brain development. 19:00 ☕ Reduce caffeine overuse by halving caffeine intake for a few days and taking occasional breaks to minimize withdrawal symptoms while still benefiting from the effects. 20:25 ☕ To manage caffeine intake, establish a baseline amount of caffeine, and occasionally double it for a boost in energy, but return to the baseline to avoid dependence and crashes. 21:54 💪 Manage caffeine withdrawal by engaging in activities like exercise and getting sunlight to counteract feelings of malaise after a spike in caffeine intake. 22:51 🚀 Enjoy caffeine's benefits by understanding its performance-enhancing effect comes from intake above baseline, but be mindful of potential anxiety and short withdrawal periods. 23:18 🎙 The premium channel supports the standard Huberman Lab podcast and funds research on mental health, physical health, and performance, with a dollar-for-dollar match from the Tiny Foundation. Recap by HARPA AI 🧬

[@jonmeisburg]

Here are some ways to take action on the key points you mentioned to improve your life: * **Assess your caffeine intake.** Track how much caffeine you consume each day, including from coffee, tea, soda, and other sources. This will help you to identify any areas where you may be consuming too much caffeine. * **Set limits on your caffeine intake.** Most adults can safely consume up to 400 milligrams of caffeine per day. However, it is important to find a level that works best for you and to avoid consuming caffeine too late in the day, as it can interfere with sleep. * **Reduce your caffeine intake gradually.** If you are currently consuming a lot of caffeine, it is best to reduce your intake gradually to avoid withdrawal symptoms. You can do this by halving your intake for a few days and then gradually reducing it further over time. * **Take breaks from caffeine.** Taking occasional breaks from caffeine can help to reduce your tolerance and make it more effective when you do consume it. * **Be mindful of your caffeine intake before exercising.** Caffeine can boost your energy and performance during exercise, but it is important to avoid consuming it too close to bedtime, as it can interfere with sleep. * **Use caffeine strategically.** If you need a boost in energy or cognitive function, you can consume more caffeine than usual. However, be mindful of the potential for anxiety and short withdrawal periods. Here are some specific examples of actions you can take: * **Switch to decaffeinated coffee or tea.** * **Drink smaller portions of caffeinated beverages.** * **Avoid caffeinated beverages late in the day.** * **Drink plenty of water to stay hydrated.** * **Get enough sleep.** * **Exercise regularly.** If you have any concerns about your caffeine intake, talk to your doctor.

[@DGRLA]

What’s. Harpa

[@ferravenclaw8436]

Could you do an episode on kidney function, disease, prevention...? The information out there is so confusing and overwhelming, specially when it comes to diet... 🙏 and thank you for your life-changing lessons!! 💕

[@Alex-eg8rl]

I really love how you just walked us through how to understand that data based on how the study was performed and for what it is rather than the conclusion itself.

[@axelwester7942]

You should have Cal Newport on your podcast. It would be really interesting to go deeper on neuroplasticity and protocols for learning in a college setting.

[@alicesteinbruck3191]

Its a great thing that you explain about the premium channel, and thanks to the donner that double the funds, Thank you for the research and life drive.

[@ayush_dwr12]

I try to keep caffeine 'off days' random. Once or twice a week (usually a weekend) I'll just go, "fuck it, no caffeine today". I do this to try and reduce my dependence on caffeine, as well as test how dependent I am on it.

[@danb7982]

I would get anxious from decaf coffee and I could never tolerate caffeine, EXCEPT when I tried guayusa, a leaf related to yerba mate which contains l-theanine and theobromine along with caffeine. Guayusa gives me much smoother and uplifting energy and has been a god send. Please do a video on guayusa, I’d love to know more about how it works!!

[@endgamefond]

Same. Coffee gives me anxiety. I just can not fall asleep well tho i drink it in the morning. I am just not for coffee. Not feeling so great even in low amount.

[@994lee]

We need a big episode about the harms of Pornography and how to overcome Pornography addiction!

[@stevenkarthur7569]

I have a bit of a caffeinated coffee early and then drink strongly brewed decaf. I absolutely love the taste of coffee.

[@susanjones5592]

Thank you. I hope Premium is a great success.

[@belltheTACO]

Can we get and updated current supplement list you’re currently taking Doc?

[@albertovillarreal5126]

Hi Andrew, a big fan of your podcast here. I’d love to hear an episode on the neurobiology of violence. I’ve always been worried by the amount of violence in the world and I would love to know how this is being researched and if there are ways to reduce the causes of violence in society via neuroscience. Thanks!

[@antonellaboschetti13]

I strongly second this

[@robertbalacuit1730]

Thanks!

[@karvn1148]

Quit caffeine a couple weeks ago and never felt/slept better in my life. I find that as long as I get enough carbohydrate, I don’t need caffeine.

[@AbsoRuud76]

I just learnt that instant coffee has much less caffeine in it than regular coffee. I usually drink instant, so it's nice to know I consume a lot less caffeine than I thought.

[@PGproductionsHD]

60mg per tsp I think

[@anitchlikadze3451]

I feel more energetic without caffeine

[@ellemeno0]

So many people struggling with anxiety and/or sleep issues but being like "oh, no it's not the caffeine (it isn't caused or exacerbated by it)" is that usually the addiction causing a level of self delusion or?

[@jamesn7156]

I sparingly drink coffee for the super power effects. Generally once a week, although I have a cup of green tea daily for the health benefits.

[@lilwizzy1297]

Dr. Huberman, will you ever do an episode of TBI's and how it can affect one's life depending on the severity?

[@st-christian14]

Love you, Andrew! You're the GOAT!

[@АтанасФурнаджиев-ы9о]

Please make a podcast about inflammation in the body and how to battle it. More specifically about joint inflammation, they are so common when you train often, but still we have no “easy” ways of dealing with them.

[@pedroarias1722]

Cold exposure

[@TerriblePerfection]

Of course we do. Eliminate all carbohydrates, which the body already produces itself in sufficient quantities. Adding more causes inflammation.

[@ProfShibe]

@@TerriblePerfection Thank god you don't have a platform lmao

[@javiers2133]

Social Isolation got me instantly. Thank you Andrew for your information it is so valuable. Have a great day!

[@javiers2133]

@@zz-if1ic I understand but try and give the best you can to better any situation you are into. :) Implement good nutrition, excercise ( any movement you enjoy but do ir responsably) and take care! I hope your situation get better and good luck!

[@doyourhomework7305]

Can you do an episode about milk? It is such a fascinating substance.

[@SnoWhite2420]

Yes! Great suggestion

[@Jimminityjabooboo]

Whole milk is a superfood

[@sportysbusiness]

@@Jimminityjabooboo RAW whole A2 milk is a superfood...

[@mariacarolinagomezcarvajal8413]

I used to be a coffee drinker, I am Colombian! We start drinking coffee early as a child. Instant Nescafé and milk, yeah. After a pregnancy and suffering from pre eclampsia and eclampsia I stopped drinking coffee and switched to decaffeinated. Just recently I discovered that I am allergic to the chemical process of decaffeination. I get jittery, anxious, rapid heart and I get bloated. So I only drink decaf coffee from Swiss water process.

[@gothikasweb3685]

When I started drinking coffee only for breakfast, I tackled 50% of my anxiety attacks.

[@mikeysnoofun]

As soon as you hear "I'm Andrew Huberman and I am a professor of neurobiology and ophthalmology at Standford School of medicine" you know you're in for something good ❤

[@freshtoast3879]

Stop worshipping him

[@davenejanuszewski1162]

Better so more research

[@thetate_perspicacity]

Thanks Andrew!!

[@DocJon1]

Dr Huberman thank you for your podcasts !! Keep them coming

[@azurbahtic880]

you should do a podcast on how to improve agility and explosive movements

[@livipup]

I'm very interested in seeing that episode about energy drinks that you mentioned. I don't drink them myself, but I'm interested in learning more about them.

[@cathyalfini8801]

Listening from Italy. Huge Grazie!!!!

[@SterlingSimmons22]

Andrew Huberman, can you please do an episode on MCAS: Mast Cell Activation Syndrome? This disease is exponentially growing, especially after covid, more people have it now, known as Long Covid

[@catcan221]

As a slow metabolizer of caffeine, I find I can drink too much without feeling effects. The downside is that means what I drink stays in my body longer. I went to a water-decaffeinated brand on a gradual basis. Replaced a scoop per week in my brew to step down off of caffeine without the headaches. I have to say, I enjoy the taste but I am okay without the large dose of caffeine. I now take things like creatine, glycine and taurine to give me a boost.

[@inspiredbychristlj3877]

I have been taking caffeine breaks and have been doing those experiments for comparison of how I function on and off of caffeine. Bottom line I can still get all things done without caffeine. But I do love the taste of coffee.

[@briseboy]

While individuals vary in caffeine tolerance, significant effects on cognitive processing arise from the use of fat doses and glucose dosing occurring with caffeine. This certainly also depends on cognitive effects of both absorption of saturated fats , and the responses to blood sugar changes, insulin release, etc.

[@tylerh7647]

Can you elaborate? Or provide a link?

[@Rima-ll5pe]

People need to listen to their bodies more, and most importantly respect what their bodies are telling them. Each body is different. How caffeine affects my body can be totally different to what another's tolerance to caffeine is. You & only you can know if your daily intake is doing more damage than good. Know yourself, love yourself, take care of your-self. "AMA"- "Love" in Spanish.💜

[@virginiacazares9883]

Wowzers.. I won’t watch this until I finish my coffee😂

[@johnm7451]

A video on energy drinks would be great!

[@stavrosktorides]

Hey Dr. Huberman.! Really enjoy the videos and thank you for all the hard work you put in to bring us these kind of information. I want to ask you if is there any reason for recovery that you abstain for caffeine when you are sick or just a personal preference? Thank you again !

[@speirk]

Average day-length is 12 hours, so are you suggesting, in a roundabout-way, that you should only have some to wake up? Is there a counter narcotic to overload the adenosine receptors? Is there a safe "tolerance level" to caffeine that shortens this half-life?

[@justinewalters8787]

I've been drinking coffee daily since I was about 10 years old...granted it was more cream than coffee back then. During my 20's, 30's and 40's I pretty much drank nothing but coffee...almost 2 pots of coffee every single day without fail. Now in my 60's, I drink about 20 ounces in the morning and that's it. In my youth, it was a bonding experience with my grandfather who made breakfast for me every day. Today, I just find coffee to be a comfort and a ritual to start of my mornings. I don't drink sodas, energy drinks or any goopy coffee drinks. Just pure and simple. I have never had any sleep issues and still don't... I get 8-9 hours of uniterrupted sleep.

[@RR-wy4lz]

Yes, please do a podcast on energy drinks.

[@adamgeorge4148]

Maslahatlariz uchun rahmat hojiaka ❤

[@Demirose1992]

What a wonderful AMA.... A knowledgeable video from you. Well I learn ed a lot from your explanation on the amount of consumption of caffeine. I think it's better to stay away from caffeine at night.

[@Trollwis3]

Any episodes coming on diabetes m? would love to hear you break down the types the science behind it and tools to help reverse or aid diabetics. Absolutely love your channel!

[@gwenm8642]

Dr Huberman, thank you for all these videos. I just joined the premium channel because I want to support research and the podcast. You speak again about nsdr and I was under the impression that earlier you said Yoga nidra and nsdr are not the same, can you clarify this please? Thank you

[@Squid893]

I would LOVE to hear an episode about energy drinks!!

[@lorriheffner2747]

I came off caffeine so hard it was like a flu and a bad trip at the same time. It is so hard to quit caffeine over smoking or alcohol. Caffeine is the one that has me in it’s Clutches. I read there are over 1000 chemicals in coffee. Is that true? Thanks. I agree with your 50% reduction strategy. It has been the most effective way I have tried to cut this crap out of my system.

[@dhanush.priyan]

At what timestamp decision fatigue begins?

[@TJ_Undercover_Millionaire]

Hi, Could you please interview Paul Saladino. He's great. Thanks

[@jlpsinde]

Obrigado!

[@ChrisNats-gz3gf]

Two months without the drug. Eventually increased muscle mass. Coffee affects the absorption of substances - better to keep this in mind

[@jadonburton3117]

Question for you Andrew - I’ve been implementing the spacing effect with the 2 minute random timer and 10 second breaks into my typing practice, but I’m worried the constant interruptions are preventing me from settling into a flow state. Could this be the case, and if so, what is a good workaround?

[@Junoj101]

it's good that he talks about the synthetic caffeine too

[@jaeashleystewart9326]

If you're interested, that first syllable is pronounced "ahF" not "oPthemology." It's like "elePHant" instead of "elePant."

[@Astriomta99]

hi, i'm currently a premium subscriber, but i didn't understand where i can find the full video.

[@storbokki371]

Wasn't thinking about coffee. But I want one now. lol

[@RebeccaLines-pq6cc]

I have only fairly recently discovered your podcast and I share with everyone I know. Always so interesting and authentic. I was wondering if you have ever taken a deep dive into harmonics. I have been reading Jonathan Goldman book Healing Sounds and it has blown me away reading about how powerful sound is to the human body. Would love to hear your thoughts sometime in the future.

[@leedesain5493]

Thank you for the 25 minute clip, I love your channel, but I work 12 hours, 6 days per week and 2 hour posts are too long to enjoy.

[@user33housecats]

quitting coffee is hard, but you can do it with Teeccino a zero caf herbal coffee, you can mix it with coffee grind and taper down

[@pajareselena]

Please make a podcast on energy drinks!

[@Corrans]

Good idea!

[@doctorbesca]

Doctor Besca approved. Top.

[@AlexGallegos]

Can you look into how much coffee bleaches out magnesium and calcium from the bones and the body?

[@Meastin08]

What’s the best all around between caffeine, nicotine, alpha gpc? Looking for focus, motivation, alertness.

[@tashastarling6573]

these are all very important for me to balance

[@janelouisewar3633]

😊❤binging on my travels

[@mindgeek644]

Andrew, Taurine. Make it happen

[@drlil6110]

Man I swear you are like talking to me all the time ,what ever i think about you come by and talk about it 😂

[@АнварСангонов]

So what is the conclusion? Just trying to avoid or decrease cofein consumption?

[@sophies2241]

PLEASE do an episode on Energy Drinks!!!

[@oneill765]

Big Andy, cheers mate.

[@Vapir87]

Appreciate the video.

[@jd32k]

But those results on caffeine withdrawal, aren't they basically stating that 99 percent of the population is in fact addicted to caffeine. So, of course, in that study where they withdrew, then drank a coffee, and they saw instant improvement. Has any trial been done to non caffeine drinkers as their base line would feel "good" without the caffeine to start with?

[@likearollingstone007]

This is a wise guy. He knows how to hook this young generation with key words. Clic, clic, clic…

[@paulbolton2322]

&, the odd boomer 👍

[@zazu3006]

@@paulbolton2322a bloomer then;) i’ve heard somewhere that boomers without the boomer mentality are called bloomers:)

[@paulbolton2322]

@@zazu3006 bloomer 💎😅radiating life a wee while longer 👍

[@yvonne6875]

Hi Andrew, Once in a while I'll get an aura migraine minus the headache. Do you have any info on the topic? 🙋‍♀️

[@TundeEszlari]

Wonderful video.

[@abdolhamedsharef2924]

Outstanding

[@grawwawwrar]

Suggested topic: Enable infant and child development, cognitive, social and physical.

[@krustysurfer]

I can't do it Huberman, I get a terrible headache, migraine strength when I go without it/ miss drinking it. My withdrawals are terrible and it takes my body weeks to get back to baseline. I do not like being dependent on caffeine to keep up with the Joneses (the rest of the world) so I am learning to live without it. Dependency=addiction if it alters my mood or makes any part of my life unmanageable. I love it but cant do it.

[@FayAlexGG]

Very specific and valid rn

[@HairyPinkTroll]

So you’re saying a 10 am wake-up, followed by a 2 hr nap, 3 cups of coffee and a 2 am bedtime is not that great? I could push it out hours, but back, nope. Thanks for being such a good example!

[@browneyedgirl3852]

Please do the video on borderline personality disorder!

[@oddassembler]

I tried to follow the sunlight instructions for sleeping. Slumber started to hit me so hard when I would go to sleep at night that my body didn't know what was going on and it would panic. Heart rate would go crazy and I would be pulled out of my body's attempt to go to sleep. Is there any way to ease towards following the sunlight direction to go to sleep, rather than suddenly do it all at once?

[@keithbonney1989]

Do you have anxiety? Cuz this has happened to me and I have bad anxiety. I would start to fall into a deep sleep quickly and almost start dreaming instantly and it would freak me out, pulling myself out of sleep. For me it happens when I'm sleep deprived or if I'm trying to sleep after a graveyard shift. After I get into a routine bed time and wake up time it doesn't happen as much.

[@zazu3006]

it happens to me when i’m stressed out but also when i’m very low on magnesium and b12

[@simonkammeyer4334]

Hey Andrew, I've always been curious why smoking a bowl after a large meal feels so satisfying? It's the same way with cigarettes. Why is that? It's not just me it's seemingly like that for anyone else I ask.

[@locle9005]

Hey Dr. Huberman, good as always. Can you invite Dr Mike Mew onto your channel?

[@marthaleonard4996]

I’m curious about what your thoughts are on caffeine reducing blood flow to the brain? Dr. Amen thinks it is problematic.

[@nebil8694]

seeing this man's face puts a smile on mine

[@msinbalony]

Where is the social isolation part?..