Using Caffeine to Optimize Mental & Physical Performance | Huberman Lab Podcast 101

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
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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, KZbin Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter
Disclaimer: hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@SahajTalwar]

The caffeine addict in me has been waiting for this day since I discovered this channel!

[@devlish6524]

Sahaj! I love your channel man. Glad to see your sources are of such high caliber haha

[@ReligionAndMaterialismDebunked]

Yeee! He did one on caffeine before though. Hehe

[@ReligionAndMaterialismDebunked]

You're very built too! Hehe ✊🤜🤛🤝🔥💪💪 Hopefully vegan too! Health, various ethical reasons, sustainability, tastes and textures (mockups often beat animal products in tastes and textures), and financial savings. Hehe :3

[@EmilWestrum]

@@ReligionAndMaterialismDebunked stop, the cringe is too painful.

[@MrGflan]

@@EmilWestrum and he better not be swatting any mosquitoes or flushing ticks, and all that clothing, let’s make sure no animals were killed to make any of it. On top of that, veganism is actually way worse in terms of all the animals who die from all those veggies needing to be cultivated. And this is someone who loves animals. Just hate the hypocrisy

[@emmettsummers1881]

After finding Dr Huberman, my life has exponentially changed in ways I never knew were possible! The well rounded balanced enlightenments has greatly brought more meaning and value into my life! There are no words that can express my thanks for these priceless life lessons! Thank you for helping change my life and the way my mind operates! Much appreciation and admiration!

[@scoobyrex247]

how are you able to donate? I want to donate.

[@emmettsummers1881]

@scoobyrex247 honestly don't remember. I think at the end of the podcast there was an option to donate. Or after I posted the comment, there was an option to donate. If neither of those work, let me know and I will look futher. Good luck and thanks for reaching out!

[@Goose____]

@@scoobyrex247 if you're on a pc is should be near the like/share/download buttons

[@richarddsouza7761]

​@@emmettsummers1881 I'd love to hear what podcasts made the biggest differences in your life. I've just discovered this podcast and there are so many episodes!

[@realdopewater]

Because of your podcast I have stopped smoking weed, observe a low carb & low sugar diet, and don't drink coffee in the afternoon. All in attempts to have more energy and improve my mental health. It has truly helped A LOT. Thanks for all that you do!

[@vxidwvlkxr]

I'd never quit weed, I just incorporate it into the other areas in my life. I get stoned before I exercise Lol

[@jacqlepon]

Agreed. Weed does too much good for my life, in terms of mood, energy, motivation, relaxation... the examples are endless

[@BencioW]

You know it's really bad when you can't imagine life without a drug

[@vxidwvlkxr]

@@BencioW Well I'd imagine Rick James wrote that damn song for an equally damn good reason LOL

[@jacqlepon]

@@BencioW Well, another point of view might be, how grateful I am that there exists such a benign drug that helps so endlessly with my psyche

[@samantharepath9856]

Gave up all caffeine last year and it took 140 days before I felt normal. But now without having caffeine I have so much more energy. I use to say that if only we could ‘bottle’ energy of kids, yet it’s simple… you wouldn’t give your kids caffeine, don’t take it yourself. Life changing breaking the caffeine addiction!

[@chesster5981]

Bees like it and they work like bees…

[@tomaszzieba315]

The same, for me the caffeine is a definitely net negative in the long term.

[@keatsu]

Same here! I'm free.

[@jamal22958]

Yh I noticed after having coffee for a month I started to feel depressed for no reason and my energy levels were low constantly. I started sleeping longer than 7 hours. When I gave it up I was a lot better mentally

[@jonasbertilbellander]

I probably should, I get over stimulated probably

[@AndiJaneMusic]

This video SINGLE-HANDEDLY turned my avoidance of morning jogging into EXCITEMENT for a morning jog. Why? Because it's now a "cortisol spike" so I don't crash later, instead of one baby step closer to the massive goal of getting in shape. Short term benefits, I like!! Thank you! I jog as soon as I wake up now and it's turning my whole life around. 🙏❣️

[@NateAzzopardi]

I second this. I have always heard morning workouts were great, but I was not willing to put in the hard 90 minutes right when I woke up. Now, I am considering bright light exposure while I do my morning routine (more on this in the Dopamine episode, which will go hand-in-hand with this one), followed by a short jog or skipping routine. This should kill off most of your adenosine, and increase your cortisol peak to get a maximal effect. Again, this is only based off of the great knowledge learned from both episodes, but I hope that new routine works out for you!

[@mycrazylife408]

i wish i could do this but i have to work early

[@VopiscusGuitar]

@@mycrazylife408 Go to bed earlier and get up earlier. Maybe you won't get the sun, but you'll still get a cortisol spike from working out. You can order caffeine pills online (way cheaper than coffee) and take one to work in your pocket.

[@VopiscusGuitar]

@@SonnyEverywhere Did you even check the video title?

[@VopiscusGuitar]

@@SonnyEverywhere correct

[@andrealoloko]

I've been a caffeine user since I was a toddler, and it's difficult for me to maintain my energy levels during the day even when I have had many cups of coffee (four or five). Now in my 30s, I started drinking coffee 90-120 minutes after waking up and eliminated coffee 10-12 hours before bedtime and the change has been almost magical. This is the first episode I've seen of Dr. Huberman's, and the impact this information has had on my performance has been much better than I imagined. I will definitely be watching all the other episodes!

[@iss8504]

I never drank coffee until I hit 40, when I needed it. This year I started a daily cold shower then added alt day fasting and like magic, my need for coffee disappeared. I have the occasional cup when I see clients but I don't feel a perk up with the coffee anymore. I feel the same. Best days are fasting days. It is nothing short of amazing. Month 11 of this regime. I don't think of coffee or crave it. I don't drink caffeine tea either. I just don't need it.

[@justinwayne445]

How long do you fast? and when?

[@JP-qb3ny]

@@justinwayne445 trying skipping breakfast and see how well you perform or how productive you are. Then have a light lunch and gauge your energy levels. For me all I need is a small high protein snack like yogurt or a protein bar to stave off the hunger around lunch time and I’m still pretty alert and active through out the afternoon. Anything more and I’ll start feeling sluggish and tired. When the work day is done and I’m ready to relax I’ll have a large dinner.

[@Mathilda2zero]

Wow, you talked about caffeine for two hours and 22 minutes and you kept my attention the entire time and I have ADHD. Possibly the greatest educator of all time. Thank you for your podcasts.

[@albertoeffe8524]

Self diagnosed ADHD😂😂😂

[@DavidHollmer]

Thinking about caffeine or hearing the word 30 times a minute probably has some sort of placebo effect, and also, his videos are very interesting!

[@PersonalNotPrivate-rl8dv]

ADHD, contrary to popular misconception does not necessarily entail a person not being able to pay attention to information, provided it is perceived as valuable info by the person doing the perceiving. Actually ADHD is often a super power insofar as the capacity and ability to pay attention, again, provided the person with ADHD ardently wants to know or learn what info is being conveyed. Where it may become a challenge is when what is it the person's best interest is not perceived as being in the person's best interest by the person with ADHD for whatever reasons. Actually, I think Prof. Huberman discusses this topic in one of his podcasts.

[@conor7171]

Its amazing how many people seem to have ADHD nowadays

[@colefleischmann8755]

I use caffeine every other day (Mon, Wed, and Fri). Sometimes I skip Wednesdays even. I only take it to workout and it works great. When caffeine was a daily thing I would start to have anxiety and panic attacks but taking those 4 days off really helps. I also had problems with sleep when I took caffeine every day. Also, when I took it daily I was much more tired without it. Now I have 0 withdrawals on the off days, and it hits way harder when I do take it. Nothing feels better than when a caffeinated workout is finished and I can go on with my day full of energy

[@keatsu]

I'm cafeine free for 6 months now - when I drank coffee everyday I had same experiences like you - BUT taking it every other day seem like a good idea! Maybe I'll try it cause I miss coffee

[@thebeckyrenee]

Have you tried pure Therapeutic ketones?

[@VopiscusGuitar]

@@keatsu Just do once every-other week, 100mg. Your tolerance is gone now, so you can be superman twice a month.

[@hanskazan7403]

​@@keatsuprob drinking it every day again right 😂

[@keatsu]

In my experience, coffee addiction (cause it is kinda like a drug) had negative effect on my mood, sleep etc. It was my "go to drink" to get things done. I had been drinking coffee for 8 years or so everyday in various forms. Coffee, Mate, even Tea. I stumbled upon videos with testimionals about caffeine withdrawal. I was scared but also curious about side effects and benefits that might come with caffeine-free life. I went cold turkey and struggled with motivation and mood for 4 weeks. First two weeks were horrible. It's 2 months caffeine free. My digestion dramatically improved. I sleep like a baby and have 4-7 dreams every night. I don't have to drink coffee every time I want to do something. It is not just my experience. I do not consume caffeine in any form. I have a lot more energy which is stable throughout the day. I don't experience anxiety (which happened almost everyday). I love coffee and Mate, I really do, but I do not plan to drink any caffeinated stuff probably ever. I'm not saying that coffee is bad, I think it is like many things in life - the bigger dopaming hit - the bigger crash will be afterward. Coffee can be used wisely, as Dr. Huberman advises. My body does not react good to caffeine, probably processes it slower than normal and it messes up my sleep even after drinking small cup before 12 o'clock

[@Wokeones]

Wise man,👏🏽👏🏽👏🏽 i was Starbucks coffe mastwr for 3 years and IT support for volkswagen gor 6 years (drinking coffe like crazy to fix computers) now im off for 2 years and im feeling pure not perfect 💪🏼👁

[@ketevanmikautadze5139]

Totally agree, wonderful observation. I spot people addicted to coffee with the monotonous talk, he way they talk - like robots, I observed my friend I had to live with for a year, how she suffered from insomnia and energy crushes and mood swings all connected to coffee and anxiety she got from it, she actually already became OCD person. She can never admit that coffee really is the culprit, she says it does not effect her but it vividly does.

[@keatsu]

Addics will always protect their gold haha :D

[@andrewperedry3957]

@@eatmybutt42069is there similar thread for those who try to get rid from alcohol addiction? Thanks

[@thebeckyrenee]

Have you tried pure Therapeutic ketones?

[@frankjohannessen6383]

From personal experience with caffeine withdrawal from dozens of tolerance breaks: 1. Higher regular amount of caffeine consumed leads to longer time before significant withdrawal symptoms start. With 4mg/kg once a day: 60 hours, 2mg/kg once a day: 36 hours. 2. Symptoms were worse with higher dosage, but number of days with withdrawal symptoms were the same. 3. withdrawal was worst on the second day with withdrawal symptoms. No significant symptoms on fifth day. 4. Withdrawal was low in the morning and progressively got worse for each hour awake. Taking a nap helped. 5. Consuming caffeine while having a withdrawal-headache made the headache even worse. 6. Tried starting with 300mg once a day and then lowering 10mg each day. 290-80mg: No withdrawal symptoms. 70-50mg: mild withdrawal. 40-0mg: Similar withdrawal as going cold turkey. 7. Tried 14 days and 28 days abstinence (only once each). Did not notice any further benefits vs 7 days.

[@Tommy_GG]

You are right Sir. But every case is different and my doctor (addiction specialist) said that in some extreme cases - withdraw from stimulants can last 12 months - yes caffeine and nicottine too - not only heavy drugs.

[@motomow]

I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!

[@Ollie-uo5bo]

Proud of you

[@motomow]

@@Ollie-uo5bo thank you so much! happy new year!

[@BlueGnome42]

Get it Patricia! I hope you are doing well a month later. I'm here because I'm thinking about quiting caffiene. Not nearly as difficult of a bridge to cross as you have. I can't imagine. You have inspired me. Keep up the hard work! You deserve your happiness! Don't look back stay in the present! You got this.

[@SM-gl3in]

Congrats brother

[@motomow]

@@SM-gl3in Sistah, LOL I know you can't see past my hair lol! Thank you so much!

[@mrmusketier453]

Andrew Huberman..the bloke who saved my life.

[@anurag_joshi]

What's bloke never heard it

[@asus.dios.]

Andrew is our block head. Our big bearded block head .

[@smokyrs9838]

He has changed lives so dramatically in a positive way!. Guess what, for free. Just little tuning on our day to day what we call norm practices!

[@jerrelleverett1284]

andrew huberman seems like such a good person. seems so humble and down to earth. extremely knowledgeable and seems to back ideas with actual studies. even tries to present the information in vernacular in which not so educated people like myself can understand. i really enjoy listening to him. and again, i really like it that he doesn't seem to have a big ego. not uncommon at all for people with his education and status to have

[@janorr1111]

Great Stuff! I started the new year by not drinking coffee first thing in the morning and having a glass of water instead. My energy level actually improved and I stopped having an afternoon knuckle-dragging crash! Awesome!

[@katenowell-smith6602]

Thank you Dr. Huberman and team for the excellent, as usual, podcast. The impressive examples you give of where and how caffeine worked its way into life on earth makes me think that while you were not consulted at the design phase, perhaps the Caffeine Sprites were. No pun intended ;) As briefly as I can: I love coffee, but I love sleep more, for that reason, at age 40, ten years ago, I gave up my beloved single morning cup. It was one of many things I did to improve my sleep hygiene. For years I had resisted, reasoning that surely one cup of stovetop espresso early in the day could not hurt my sleep. Then my ER doctor husband returned from a toxicology lecture where, as an aside, the speaker mentioned that people vary in the speed with which they metabolize caffeine. He explained that effectively, some people may clear one cup in a matter of hours, while others may be walking around with the equivalent of 3-4 cups in their system at any given time. That was enough info for me; I gave up coffee that day. The first two weeks were horrific - on my daily run I felt like I left my jet-pack at home! What would be the point if I couldn't enjoy my run anymore? But then at the two week mark I felt completely fine. And sleep, while not always 100%, became much better. (And then became fantastic once your podcast came on the scene, but that's another story involving early morning light, etc...) Why do I tell you all this? Because I think my experience touches on some nuances that perhaps your podcast missed*, which may be relevant to others: -You did mention the half-life of caffeine, but I'm wondering about this, based on the above lecture I mention. I will look for the studies on how/if people metabolize caffeine differently. -Given that caffeine is a psychoactive drug, I think it is wise to take a drug holiday from it, from time to time, as one is typically recommended to do for any psychoactive drug. I had been on caffeine for a good twenty years without ever checking in on what life was like without it. When I gave up caffeine I became newly aware of how aggressively people were driving on the morning commute, for instance. You talk about giving up caffeine to experience a positive bump in performance when you go back on it, which is interesting, and useful, but I propose another additional goal: give it up for a while to see who you are without it. I found that I like myself more without caffeine. Turns out I'm more mellow than I realized. Just as motivated, just as active, just no background low-grade sense of urgency anymore. -Perhaps it is the case that as we age the way we metabolize caffeine changes? I'm curious, I wonder. I was fine with it at 20, not so at 40. But then at 20 I had less to keep me up at night. Food for thought. -My jet lag pretty much disappeared after giving up caffeine, and I fly from San Francisco to London fairly frequently, so I take this as pretty decent anec-data. -I really enjoy not feeling drawn to, or "controlled by" a substance. There's still air, and water, and food, (and small amounts of chocolate of course), but I feel much freer now. -I enjoy the smell of a cup of coffee as much as ever, and just content myself with that and lots of cups of Rooibos. Thank you for considering these notes. Kate. *I should probably re-listen to be certain, but I'm on to your next podcast...

[@nolanbrewermusic]

Thank you Dr. Huberman, I greatly appreciate your videos. After years of suffering from anxiety, and depression, I am finally starting to turn things around. And for once I actually feel like I'm alive. Now I am able to walk on the correct path in my life, and your podcast has no doubt helped me achieve this. I'm really grateful for your help. Stay strong.

[@mhernandez2024]

My experience with caffeine almost every other day for the past 6 months: I drink coffee Tues/Thurs/Sat with no negative side affects and moderate to high levels of productivity, positivity, motivation and mental clarity. However recently I tested my limits and added another day of coffee on Wednesday. On that Saturday I started to feel had negative affects of fatigue, irritability, increased anxiety, and heartrate. I have since taken a 5 day break and today I am starting back on my 3 days a week coffee routine. Thank you so much for what you do and the information that you share.

[@Just_brew_coffee]

I am having my morning coffee while watching this video about caffeine. Perfect stimulation for the morning.

[@vxllvxn]

I can watch/listen to your podcasts without losing attention. Thank you so much Dr. Andrew!

[@Morroh]

Prolonging caffeine intake 90 minutes after waking is an absolute game changer. Caffeine seems to work more effectively and I don’t appear to be experiencing the afternoon crash.

[@mikehetherington4006]

Another great episode. Understanding the science behind the timing and effects of caffeine is invaluable. I just started drinking coffee to minimize afternoon crashes. I now understand why the coffee has gone from tasting "meh" to very good - science!

[@donst.pierre9468]

Love listening to your podcasts Dr. Hubernan! I learn so much from you. Refreshes all those things I forgot back in my PNB classes many years ago. Great stuff please continue to share! 👍

[@EliKaram]

I learn something new every time I listen…you, my man, are a pro at presenting material in a clear and digestible manner!

[@_tnk_]

One of the best episodes yet in my opinion! Thanks huberman

[@BippityBoppity99]

Instead of taking theanine separately to offset jitters from sources of caffeine such as coffee or pills, one could always just drink tea; Caffeine and theanine are naturally occuring in any tea made from the Camellia sinensis plant - white, green, black and oolong. Coffee shouts, tea whispers :)

[@user-rl5vu7zp2g]

Thank you very much, Andrew! Whoever is creating all this world, it manifests through you and your work, which is indescribably fantastic!

[@joannesantanello6167]

As always a fantastic podcast . I feel like i get a dose of nutrition for my brain after one of these podcasts.

[@iohannesvincere298]

Caffiene (in the form of sugar free energy drinks) is the single most addictive thing I have ever encountered. I can drink any amount of alchohol, smoke any amount of cannabis, be put on any amount of morphine or opioid pain killer during a hospital stay or following an accident and I'll have no issues. I've never abused opiods or used cocaine/meth etc but caffeine based on things I have used, it's a whole different beast. Nice to finally understand some of the reasons why.

[@stangerling9412]

Dr. Huberman I just want to tell you how thankful I am that I've found your content. I've been applying the tips you gave here in this episode for the past three days and it has worked wonders! I used to take another dose of caffeine after lunch to blunt the afternoon crash but after heeding your advice I'm surprised that I'm able to survive the day with just my morning caffeine pill. I have more energy for the whole day and I have better sleep at night. Thank you so much!

[@AC.198]

You are one of the few things on the planet that can keep my attention's level up for 2h plus. Incredible

[@2222samo]

Can you and your team make an episode regarding panic attacks and biology behind then. How to control them and how to get rid of them. Thanks for science based tools and sharing your knowledge.

[@OperatorGnosisRecords]

Don't drink caffeine would be the first port of call haha.

[@jaybeebee9288]

Eat lots of pro-biotic foods (yoghurt/Kefir/Sauerkraut). A panic attack is a crash in mood but those pro-biotics will keep your uncrashed mood higher, so hopefully the crash won't be as bad, or as frequent. I would urge you to run a search for "Foods to prevent panic attacks".

[@music15myHEARTBEAT]

Personally I've had success with getting rid of panic attacks by leaning to recognize/understand triggers (and yes, sometimes they seem random) and making a plan, i.e. when I feel the beginning of a panic attack, I will do a certain action to 'derail' it before it starts. It's a lot easier to stop it before it starts, than halfway through. For me, when I started to feel panicky, I would put shoes on, grab headphones, and force myself to go for a run, go biking, or do something physically engaging. Reassure yourself that it's okay to feel what you're feeling, and that it will pass. Don't fight it, just allow it to move through you. You can also practice "grounding exercises" (there's lots of resources online), splash cold water on your face, take a cool shower, deep breathing, count backwards from 100, etc. It takes time to find what works for you personally because everyone is different, but I think making a plan is really fundamental. There's lots of free counselling services in many places that can help you find something that works.

[@rosaparks8688]

@@jaybeebee9288 Panic attacks could also just be harsh reactions to anxiety spikes.

[@mayralovesyu]

Omg this would be life changing!!!

[@RuslanTsyganok]

First of all, a huge thank you to the Huberman Lab Team for their work. Both Andrew Huberman and Lex Fridman are my heroes. Not only they have an incredible work ethic, but more importantly they always emphasise the significance of being a good person. Deeply grateful I stumbled upon these two podcasts. Anyway, I'd love to know more about IQ and intelligence. Are you going to make a podcast about this topic? There are a lot of talks about it. Many people say it's a gift, and you simply cannot enhance your intelligence or IQ across your lifespan. Moreover, there is a lot of debate about what intelligence is. I see it as the speed of pattern recognition and the depth of abstract thinking. Probably I'm wrong. Jordan Peterson even presented the table that maps IQ to jobs. I understand that this topic is complicated not only in terms of neuroscience, but in terms of ethic as well. Nevetheless, we probably should talk more about it. P.S. If you are also interested in this topic, please like this comment in order to HL team to see it :)

[@justinwayne445]

It's widely known that very few gifted people are born with a photographic memory, or the ability to solve complex math problems similar to a calculator. Having said that, the concept of the "empty slate," was a philosophical concept popularized by the philosopher John Locke in the 17th century and proposed that the mind was an initially empty slate that could be filled with the empirical observations one makes about the world.. However, a man named Friedrich Nietzsche claimed that humans were born with innate knowledge, rather than being born with a "blank slate" that was filled in by experience. While I accept that others are born with advantages, I also believe that one can vastly improve their understanding and ability through experience.

[@billytheweasel]

Some are born with speed, others with strength. Some are born with a tall light frame, others short and stout. Some are born with empathy and a conscience, others become Republicans.

[@justinwayne445]

@@billytheweasel Why did you have to get political 😂😂

[@greenlitlleman]

People who say that you can't increase your IQ are factually wrong just because it's a test and you can train for it, lol.

[@billytheweasel]

@@justinwayne445 US science is imbued with politics, of course.

[@chairmansservices2645]

You are amazing! I'm so impressed with how thorough you are. Thank you guy! I'm very grateful for you.

[@samanthaaviles6245]

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.

[@Dave_Bee]

As an avid ice coffee drinker, I can definitely confirm if you skip one or two days . It hits so much better when you do have it ! Almost like a nice high to me and my alertness is optimal

[@turtleanton6539]

Yes its true😊

[@Bobouwehand]

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.

[@Boriskbjj]

Sipping my morning coffee as I listen 😊

[@Bierleyy]

First day of delaying caffeine use until 90 minutes after waking up. And I can confirm that it does get rid of the post lunchtime drowsiness. Crazy!

[@petrusweenink7138]

Thank you for this! Explains why people who smoke and drink caffeine struggle to quit. As a doctor noticed that people who smoke and drink coffee together really struggle much more to quit. This is going to be a gamechanger as i try to help these patients. Really appreciate all you do Prof. Huberman.

[@-whackd]

Please look at the lung cancer and emphysema rates between smokers vs nicotine Vape users, and advise your patients accordingly. It could mean significant reduction of disease and extension of lifespan.

[@parkourninja21]

I use caffeine daily to get ready for work, but I feel the afternoon productivity dip (even waiting 1.5 hours after waking before drinking). I'm glad you mentioned stacking and an every-other-day schedule. I think those will help. Thanks!

[@ruthchase3482]

Thank you SO much for the details about adenosine piling up in my body! Of course, I've known about the circadian system, getting light early and the hormonal cascade....but I really didn't until you went through it. That my "first thing" coffee has actually been trapping adenosine is life-changing. This is not an exaggeration. For decades, my days have dragged. More and more caffeine isn't working. This is my third day of going out to open the chicken coop and to stay out there for 90" of daylight before having coffee. Today is my first day of feeling great energy instead of dragging my corpse through the hours. Your work is much appreciated!

[@slmusicproduction]

Thank you Mr. Huberman. This episode is very appreciated!!!

[@Bladeczek]

Just wanted to say THANK YOU for your amazing input, you explain everything really well and it's really comfortable to listen to, which makes those 2 hours+ pass in no time at all. Thanks again! Great stuff

[@renee8526]

Thank you for touching on the effects regarding women's menstrual cycle. I think it is great that you on Huberman Lab is educating about hormones and menstrual cycle to normalise and inform about the human sexuality. I am also looking forward to hear about the episode completely regarding the menstrual cycle! Thanks for the episode, and the podcast in its whole. I have been listening to your podcast for one year now!

[@Thinkbefore2]

I’ve always said that those who can explain a complex phenomenon in a simple and understandable way, is a key indicator that this person is incredibly clever ❤ love your work Huberman

[@4eversearch]

An outstanding episode, Dr Huberman Thank you very much for your fine expertise and your incredible generosity of sharing your knowledge with general public. This is simply priceless. You are a true Mensch.

[@nsggurpreet1130]

Absolutely fantastic knowledge. Thank you for your detailed, balanced approach on all subject matters. Go bless

[@martinz6445]

Once I have a son will name him Andrew, because Mr. Huberman changed my life to the better, especially with fixing my sleep and stress

[@fernandokausel4925]

I might do this as well... Andrew Kausel, sounds great doesn't it?

[@martinz6445]

@@fernandokausel4925 lol Awesome

[@metta6516]

I will call him Andrés.

[@richDonaldPump]

Andrew Tate

[@mykeelevated]

I would name my kid Caffeine 🤣

[@shirintobie-paul3501]

Thank you Dr. Huberman, team, sponsors and supporters☀️

[@terryzigmund325]

Thank you for all of the very informative and interesting podcasts. You keep me company at work every week! Any chance you could do an episode on menopause and HRT? Thank you in advance.

[@Baby-wh2kt]

Im so excited for the episode on menstrual cycles ! I feel like I hear all kinds of different information & it’s hard to know what to trusttt. Im so ready to have a whole episode dedicated to reliable info & facts on a topic I’ve always found so hard to get clear info on!

[@aprilhassell1747]

What podcast is this? 5 days before i see my mood changing and brain fog

[@stardestroyer6272]

Dr.Huberman & team, it would be of great benefit to me and the rest of the listeners if you would interview Paul Chek on your podcast. Thanks for all that you do. ❤️ 🧠⚡️

[@donnasherman1429]

Thank you so much for this episode! I've been working to titrate my coffee intake and now I can place more science/data into the equation. Got my plan, will implement! Much gratitude to you.

[@denisekisela6704]

Dr. Huberman, Your podcasts are so educational and amazing. Thank you for all that you teach us. I would be interested in the subject of what driving diesel engine vehicles do to your body's center nervous system. I drive a school bus. The roar of the engine definitely affects my body.

[@PaliCanon250]

Also, you are breathing internal combustion diesel poison and so is everyone near the vehicle's exhaust pipe.

[@chaddelany5455]

Absolutely fascinating episode. I was truly unaware of the multiple methods with which caffeine integrated and modified my perspective. I'm not sure if this is the appropriate place to post this but as an idea for a future episode: I'm interested in our current understanding of Interpersonal Neurobiology and how the people with which we associate profoundly impact who we are. And in the age of online communities, content, and podcasts, what implications does this have.

[@dugasz1]

I stopped drinking coffee about 3 years ago. At least. Before that I had 2 coffees a day. I quit just to have less addiction in my life, nothing particular. Beside a few days of headache it was no problem. I started dringking mate. I drank usually one or two daily. After a few years I noticed that when I dont drinking mate I'm kind of the same, it does not add that much energy, so I stopped mate for a month. I had still a lot of energy throughout the day. Now I sometimes drink one mate for a few months and sometimes I dont take any cffeine for a few months. Sometimes when I drink a coffee I feel a lot of energy but also feel strange, constantly thinking, wanting to DO THINGS.Get things done, cant be calm. I noticed lately that any type of caffeine maes me agitated, too alert. Makes me a bit aggressive and too alert. impatient and nervous. I'd like to drink a coffee now and then but I stop myself always lately because of these above....

[@bytefu]

I found that the best way to stay alert and energetic is any kind of keto diet - that is, no or very little carbohydrates. Caffeine helps, but its effects are not nearly as transformative, as that of the diet's.Though, I still drink coffee, but only in the morning (about 9 AM). I brew it in a geyser coffee maker from the same amount of freshly ground beans every time. That way I control the amount of caffeine I consume (although a pill or measured amount of powdered caffeine would give better control), get all the health benefits and none of the sleep problems. When coffee is too much, green tea is a great option, and it tastes better too (I prefer oolong, puerh an some other fancy variants).

[@yoursubconscious]

man, not to be another echo in the wind, thank you, again. honestly. Having the "unfortunate/fortunate" ability to let the mind just wonder like as if someone just turned on a switch, your teachings have taught "how to control" that reaction through diet, exercise, sleep. I always followed a plan, but taking it to the next level was what helped. Thank you for allowing me to gain access to parts of the mind through such "basic" yet extremely beneficial, needless to say. If you happen to read this, and I promise to check if there are any (I'm sure there are, not doubt); words spoken on the heart would be nice to learn. I really would be pleased to know more abooot that (a lil Canadian humor). Awesome, till next time! 🙏

[@seryjnymeteopata2162]

it is THE most jawdropping podcast (along the podcast with Peter Attia), that i have listened to date.

[@kimdecker8901]

Listening to this episode made me grateful that no one was able to patent caffeine before we learned all this great stuff about it. Imagine how much they'd be charging for it if they had!

[@finalfantasy8VIII]

Andrew! Please make an episode about how to gain weight in a healthy way. Especially if you're dealing with chronic underweight issues, or have an auto immune illness. Love the work ❣️

[@ITJoe17]

I hope Professor does so in the future podcasts. I'm in the same situation as you are.

[@gigamaxmusic]

stacks of protein, my mum was suffering bone loss problems and I started air fryer chicken everyday. She is back up to normal weight

[@ramossilalahi4463]

Thanks Andrew! a great episode! finally understanding how to leverage this compound for well-being and performance.

[@eliskachalupova8575]

Hi, dr. Huberman & team, thanks for another great episode! Could You consider an episode on diet optimizations & restrictions in pregnancy and during lactation period? Also potential mechanisms behind gestational diabetes would be interesting (seems kind of overdiagnosed around me). Anyway, thanks for all the useful information on Your podcast!

[@mariamatysik7123]

This was super informative and thank you for mentioning research on caffeine during the menstrual cycle !

[@saraleeacosta6290]

We love you professor Huberman!❤ Can't say it enough 😊

[@undinespragg855]

I feel so good at 3:30 PM in this afternoon that I want to tell the Internet. Thanks for the advice doc!

[@tamarakelli687]

I fall asleep listening to your voice on various videos, depending on how stressful work was that day, and I swear I wake up each day refreshed and somehow more intelligent. 🤜🤛 thanks! Thank you for the indepth explanations.

[@warrenbrenner4972]

The audio is processed by your subconscious while sleeping.

[@YouShankMyBattleship]

Whew, this podcast is consistently the best part of my week. One thing I would love to know more about on this topic is the different types of caffeine. For example, I stopped drinking coffee for a while a couple of years ago and switched to matcha. I experienced more sustained and subtle effects and stopped crashing in the afternoons (or having energy spikes). I waited until I had my own experience before reading too much about it, and then found that the qualities of the caffeine in matcha (is it true for all green tea?) include exactly what I'd noted - sustained alertness, no jitteriness, no crashes late in the day, and no dramatic energy spikes. Could you say anything about why that is, and whether the 1-3mg:kg ratio is the same for all types of caffeine? (On that, I assume so, as you include caffeine in pill form in the recommendation). Thanks so much for all you do 🙌

[@SMychal25]

I’m sure there’s a lot more to it but tea contains L-theanine whereas coffee does not and this may the difference I think your talking about.

[@bradycraig7867]

Andrew and Huberman lab team, another fantastic episode. Thank you so much for the value that you guys consistently provide for zero cost. I do have a question also, why do some people (me included) feel no effects from caffeine even at very high doses?

[@stst77]

I’m no doctor, just a regular person who is not affected by caffeine either but after drinking it for some years I discovered it was affecting me internally-my heart. My theory is the caffeine goes somewhere and stimulates people in different ways. Perhaps the majority of people get their brains stimulated with a feeling of energy. Others it might stimulate the kidneys. But in my case it was the heart until I actually got heart problems. When I stopped coffee, my heart problems stopped. So I think it may be stimulating some internal part of your body that you don’t realize. Just my opinion.

[@user-zc1pi3ch8x]

Thank you so much, Doc, for the handy-dandy life lessons🙏🧠

[@GoTerry]

Going to my shift work job and listening to this… I over indulge Deathwish coffee every work day, I should seek intervention but it’s my last vice (actually just cutting out cocktails during the work week too) the protocols that I’ve picked up from Andrew Huberman have been life extending at least I hope Professor Huberman, thank you for igniting my curiosity in science, I mean this from the bottom of my heart

[@StoicAurelius1]

Hello class good morning, for those you do enjoy coffee, enjoy it, I just got mine before working out.

[@ANKA.OUTLOOK]

Personal approval seeking episode for us.🤗

[@nissagraun]

Great podcast ❤ I already follow many of these protocols - but it’s great to learn why they work so well. Also, you should consider interviewing TC Hale. He teaches life changing information relating to digestion.

[@christieahkin5920]

Ye gods man, you’re right! Yesterday I deferred my coffee and powered through the day!! I usually take a nap or nidra at 3pm cos I’m literally falling asleep but no siree, not yesterday and I suspect not today (which is lucky cos I have to work). I was so energetic yesterday arvo I even did yard work for a few hours whereas normally I’d be ‘resting’ reading quietly after my nap. All this time I thought I was getting old pffffft not at all! Thank you yet again! Life changer, particularly when time is my most precious resource and work and study demands so much of it; you’ve given me a heap back! 🙏

[@bartekbartek7012]

Greetings Dr. Huberman, Kudos for the production quality and great balance between fun and professionalism in your podcasts. One questions came to mind after this episode, namely, how would producing no adenosine influence the body?

[@_alltheseprettylights_]

Im thankful for you man! You and jordan petersons early work has changed my life exponentially!

[@evrenkutar4535]

i was suffering sleeping and afternoon fatigue for a while. After watching this i am convinced it is because of afternoon coffee that i have all the time. it is now 1 week i restricted my coffee hours to: | wake up + 1.5hrs | coffee time window (2 hrs) | 12h NO coffee | sleep | It worked! i am now able to sleep just in minutes, and no more afternoon fatigue. Of course with the other things mentioned in the podcast on top of this coffee regulation. Thanks a lot for that great episode!!

[@carleyjaynes494]

As someone who suffers from migraines that are often triggered by caffeine amounts, I'm so glad I found this podcast! One thing I did not hear discussed in the episode is pros/cons of drinking caffeine at steady,low doses throughout the morning/day. Are there any studies on this? Thanks so much!

[@deimantenorkute6762]

Thank you for the podcast! Would you consider doing a video on how to interpret complete blood count (CBC) test results and how each of us can make them 'better'? What kind of hacks we could use to achieve long-term effects on improving our health based on the test?

[@micolade]

Good one

[@joshc1394]

Ive been a shift worker for 10 years now. Paramedic and then police. I can say for certain that large amounts of caffeine have played a major role in my life so far but Im ready to transition to a more natural, healthy lifestyle and work that will allow me to do so.

[@stevencorey143]

It's always a unique conversation to listen and or have for me towards the concept of energy. As a shorter male who has been considered bipolar, I have found that literally anytime I want energy all I have to do is think it. Essentially I'm like "hmm, I need a boost" I bounce on my feet a couple times and simply think "let's go" then off I go. I can wake up at any time during the 24hrs of the day automatically ready to partake in any type of activity.

[@dariacompati8070]

Wake up and rise, it's time for the perfect day Follow Andrew Huberman's advice, and make it all okay First, soak up the sunlight, let it shine in your eyes Then come back and hit the cold shower, and shiver until you're wise Repeat this process, until you're exhausted from the dopamine rush Wait forty minutes for your caffeine, but don't eat, that's a must Don't envy those who eat breakfast, with stomachs that don't growl They won't have their antiaging processes launched, they'll die young, you'll be the old owl

[@dinimedia3710]

Thank you for changing my life! I'm enjoying my total capacity as a human being and high productivity to reach my true potential as a businesswoman, mom, and girlfriend. My physical strength is excellent, so I can work out every day too!

[@enziomarianas5634]

Wasn’t needed to mention that you’re a businesswoman, mom or girlfriend

[@garrettt3411]

Thank you for these videos , instead of wasting time scrolling or watching pointless tv i am listening and learning information that is helping my life

[@youtubeuser9497]

Thank you Andrew for your podcast, it helped me a lot.

[@TheLKStar]

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.

[@makarov9480]

So you drink 1 cup only on workout days???

[@GunsWithGabe]

Hey Andrew! I know this is an older video but you mentioned caffeine being good for asthma. Just wanted to let you know that when I was much younger I had asthma and my mom read somewhere that black coffee could help with that. She hated the inhaler because for some reason it turned me into “an angry little monster”😂 anyway she started giving me strong, plain black coffee. It very quickly got rid of all of my asthma and today at 15 years old I don’t struggle with it at all and actually have pretty good endurance without any trouble breathing. I do have to confess to being a little addicted to plain black coffee at this point in my life though. I know I drink too much but this podcast has helped me organize it in a helpful way. Thank you.

[@turtleanton6539]

Wow😊😊😊

[@RM-xl1ed]

I haven't tried a strict every other day caffeine schedule but I do occasionally skip caffeine for one or sometimes two days, and I certainly notice that every time I ingest caffeine again after the break, I feel ELATED. My mood, energy, focus, etc all skyrockets for awhile. Whereas after many days in a row of drinking caffeine, the effects quickly become very blunted.

[@stephborzillo3743]

5mths ago I stopped drinking coffee and reducing other caffeine containing foods (I also don’t drink any energy drinks, I do have caffeine-free teas). I was easily having 600mg of caffeine per coffee, consuming 4-6 cups per day (I’m 55kg - so far too much per cup, and far too often I now see!) 2 months ago I was craving a coffee, and started allowing myself 1 coffee on Saturday, 1 on Sunday. Since then, I have felt my work (Mon-Fri) energy levels and motivation deteriorate dramatically. Thanks to this video I think I have realised I have been training myself that weekends are better than weekdays/work (we all KNOW that, but I think I’ve been subconsciously doing it on accident). Thanks for a great video and helping me realise this!!

[@natemarx4999]

Literally the smartest podcast of all time.

[@oliver5968]

Why? Cuz he sounds smart?

[@oliver5968]

Look up actual research articles

[@JamesRouzier]

I stacked caffeine, naps, and cold showers to help me increase my baseline dopamine levels. I would ingest caffeine, take a 10-minute nap with my feet up, and right afterward take a 2-3 minute cold shower. For about 4 weeks, I would do this twice a day, once after an hour after waking and then again around noon.

[@RPGyourLIFE]

A true biohacker. Very cool idea

[@KellyPie]

Why feet up?? Increase bloodflow to brain haha?

[@JamesRouzier]

@@KellyPie to reduce pressure on the heart

[@angelopr6500]

Thank you so much for your time explaining fully and very detailed info of something so naturally daily usedm... Very appreciated!

[@Manker00]

Even though I don't really do all of it, it is important to keep in mind many of the things mentioned. With this information, you can really classify your caffeine consumption differently and not just go by how your body feels. A strong recommendation for anyone

[@user-ud5yu7yl6p]

Amazing episode yet again!! Please do a skin episode and talk about the effects of sunscreen that you mentioned while talking to Dr.Rhonda Patrick!!! 👩‍🔬

[@barbarafairbanks4578]

2nd this request! 👍

[@ositaozed2252]

When I switched to ground coffee instead of instant, big difference also additives like sugar, sweeteners, dairy etc may effect. I now have mine with ground slow roasted chaga with a tad bit of sea salt

[@kelskye]

I've been running for years, and every time after a long run of moderate intensity I've always had crashes in mood in the evening several hours later. For lack of a better term, I call it my "runner's low". I've found nothing in the popular running literature to explain why this is - I assume they don't want to discourage people from running as it's easier to emphasise the high than talk about the low. The dopamine stacking explanation in this podcast was the first plausible mechanism I've heard that explains it! Especially as I make sure I'm sufficiently caffeinated before embarking to ensure good performance. I just want to say thank you for this podcast series. On a variety of topics, I've learnt a lot that I'm surprised isn't more widely available seeing how important it is. Seeing dopamine depletion as a potential mechanism for that low, I'll be sure to listen to the dopamine podcast and look to experiment with ways I can try to raise dopamine naturally after my longer runs to see if I can find ways to offset that crash.

[@Karamujdza]

Thank you for all the information you give away. It truly helped me and the people around me!

[@maxdrvn]

Hi Andrew, I have mixed opinions about the every other day coffee cup. Surely It boosts the caffeine effect (I'd say it feels more than a 2x), but the day you don't drink it, you can be very distracted. I guess it's because you know there is caffeine the next day, and by anticipating to that 'reward', you're making the effort more painful on the other day. But if you can overcome that day, I do believe this way of drinking is better than daily

[@MMwallace02]

I've lived most of my life without caffeine as I am super sensitive. I even have to be careful ingesting chocolate. I'd love to know why that is. I'm also very sensitive to alcohol. I'd also love to participate in a study on caffeine but since I'm super sensitive not sure if that would be a problem. That said I recently started drinking a small amount of caffeinated tea in the mornings. Thanks so much for this episode! I'm really able to understand how to use it to benefit me without doing any damage!

[@anapadilla7133]

I’m the same way! I’m extremely sensitive to caffeine.. chocolate, anything with stimulants, alcohol. I wasn’t always that way, it started in my mid 20s. It seems like I developed an allergy/intolerance. I can’t even have decaf. I don’t know what’s wrong with me.

[@sueluna4553]

I think this can be due to low low stomach acid. I have similar issues with all 3😅 until 4 years ago I used to drink black coffee, red wine and sometimes indulge with dark chocolate. But 4-5 years ago I stared having stomach issues and learned I had SIBO which is caused by low stomach acid. I found lots of info through different natural path podcast and created my own protocol. I even fasted for a 72 hours to kill the bacteria 😅 now I’m ok. I can enjoy decaf coffee but small amounts, and a glass of wine here and there. But can’t go back to drink caffeinated coffee.

[@morkallearns781]

You might have IBS

[@BogdanZamfirFitness]

​@@anapadilla7133what's wrong with you my friend is PLACEBO effect. Can't drink decaf? Oh, come on, that's 97-99% caffeine free...