Episode
Using Caffeine to Optimize Mental & Physical Performance
2:20:32
Published: Mon Dec 05 2022
Description
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 Thesis: https://takethesis.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) Sponsors: LMNT, Thesis, Momentous (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
Chapters
Caffeine has several positive health benefits, including neuroprotective and anti-depressive effects, as well as enhancing mental and physical performance.
00:00 - 03:22 (03:22)
Summary
Caffeine has several positive health benefits, including neuroprotective and anti-depressive effects, as well as enhancing mental and physical performance. However, it can also be a strong reinforcer and may not be suitable for some people.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Stimulating the conversion of white fat cells to beige and brown fat cells through the ingestion of certain teas or pharmaceuticals can increase thermogenesis and raise basal metabolic rate leading to the burning of more calories at rest.
03:22 - 15:15 (11:53)
Summary
Stimulating the conversion of white fat cells to beige and brown fat cells through the ingestion of certain teas or pharmaceuticals can increase thermogenesis and raise basal metabolic rate leading to the burning of more calories at rest.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Regular intake of caffeine is inversely related to levels of depression, as it enhances mental and physical performance.
15:15 - 21:18 (06:02)
Summary
Regular intake of caffeine is inversely related to levels of depression, as it enhances mental and physical performance. However, varying caffeine intake times can negatively affect individuals who are used to regular intake.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
This podcast episode explores the reason behind the existence of caffeine in nature and how bees are affected by caffeine-containing flavors, indicating the powerful effects of caffeine as a reinforcing agent.
21:18 - 31:18 (10:00)
Summary
This podcast episode explores the reason behind the existence of caffeine in nature and how bees are affected by caffeine-containing flavors, indicating the powerful effects of caffeine as a reinforcing agent.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Caffeine not only serves as a reinforcing agent while under its effect, but it also increases the release of dopamine and acetylcholine in the forebrain, which improves mental and physical performance, and thus it becomes a habitual part of people's diet, regardless of taste preferences.
31:18 - 38:15 (06:57)
Summary
Caffeine not only serves as a reinforcing agent while under its effect, but it also increases the release of dopamine and acetylcholine in the forebrain, which improves mental and physical performance, and thus it becomes a habitual part of people's diet, regardless of taste preferences.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
When you consume caffeine throughout the day, it blocks your adenosine receptors and prevents proper energy production.
38:15 - 43:18 (05:02)
Summary
When you consume caffeine throughout the day, it blocks your adenosine receptors and prevents proper energy production. However, once the caffeine wears off, a backlog of adenosine builds up, leaving you feeling extra sleepy.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
It is important to consider the dose and timing of caffeine intake relative to daily tasks and sleep.
43:18 - 59:09 (15:51)
Summary
It is important to consider the dose and timing of caffeine intake relative to daily tasks and sleep. Exceeding the appropriate dosage can lead to feeling anxious and jittery.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Consuming caffeine 90-120 minutes after waking up, and with a dosage of 1-3 milligrams per kilogram, can provide a sustained level of alertness without disrupting sleep, especially when combined with exposure to bright morning light to increase cortisol levels.
59:09 - 1:06:47 (07:37)
Summary
Consuming caffeine 90-120 minutes after waking up, and with a dosage of 1-3 milligrams per kilogram, can provide a sustained level of alertness without disrupting sleep, especially when combined with exposure to bright morning light to increase cortisol levels.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Regular caffeine users can optimize the performance-enhancing effects of caffeine by taking a break from it for two or three days.
1:06:47 - 1:14:24 (07:36)
Summary
Regular caffeine users can optimize the performance-enhancing effects of caffeine by taking a break from it for two or three days. Drinking half of the caffeine upon waking and the other half an hour later and not consuming it on an empty stomach can also help reduce jitters and increase the potency of the stimulant effect.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Caffeine can be beneficial for our mood and can prevent depression, however, theanine must be used to counteract the anxiety-inducing effects of caffeine.
1:14:24 - 1:28:24 (14:00)
Summary
Caffeine can be beneficial for our mood and can prevent depression, however, theanine must be used to counteract the anxiety-inducing effects of caffeine. Adequate calcium intake can also prevent osteoporosis, despite the slight relationship between caffeine and the reduction in bone density.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Studies have shown that caffeine has a pro-performance effect on memory when consumed after being exposed to certain material.
1:28:24 - 1:39:11 (10:46)
Summary
Studies have shown that caffeine has a pro-performance effect on memory when consumed after being exposed to certain material. To experience the maximum alertness promoting effects of caffeine, it is recommended to abstain from caffeine for five days and then ingest it 90 to 120 minutes after waking.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Ingesting caffeine can improve mental and physical performance during a challenge, but only if you are not hypersensitive to caffeine, and have abstained from consuming caffeine for at least 20 days leading up to the challenge.
1:39:11 - 1:49:02 (09:51)
Summary
Ingesting caffeine can improve mental and physical performance during a challenge, but only if you are not hypersensitive to caffeine, and have abstained from consuming caffeine for at least 20 days leading up to the challenge. Regular caffeine users can still benefit from abstaining for at least three days prior to the challenge.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Consuming caffeine after learning or being exposed to new information can help enhance memory retention due to the increase of catecholamines in the brain which activate the memory systems.
1:49:02 - 1:56:48 (07:46)
Summary
Consuming caffeine after learning or being exposed to new information can help enhance memory retention due to the increase of catecholamines in the brain which activate the memory systems. However, consuming caffeine prior to naps or non-rapid eye movement sleep can reduce the effectiveness of restorative effects and performance enhancement.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Caffeine can enhance the performance of exercises and increase dopamine release, which is beneficial for mood and alertness.
1:56:48 - 2:07:34 (10:45)
Summary
Caffeine can enhance the performance of exercises and increase dopamine release, which is beneficial for mood and alertness. However, it can also be habit-forming and lead to tolerance.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
The every other day schedule of caffeine intake can maximize the performance enhancing effects without suffering the effects of caffeine withdrawal.
2:07:34 - 2:17:45 (10:10)
Summary
The every other day schedule of caffeine intake can maximize the performance enhancing effects without suffering the effects of caffeine withdrawal. The increase in dopamine receptors that is induced by regular ingestion of caffeine also helps dopamine have its maximal effect.
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
This podcast explores the benefits of caffeine on both physical and mental performance, and provides a guide on dosages and schedules for optimal results.
2:17:45 - 2:22:57 (05:12)
Summary
This podcast explores the benefits of caffeine on both physical and mental performance, and provides a guide on dosages and schedules for optimal results. Additionally, it highlights the reinforcing effects of caffeine on various aspects of an individual's life.