Using Caffeine to Optimize Mental & Physical Performance

In this episode, I explain how to use caffeine to enhance mental
and physical health and performance, including the optimal dosages
and intake schedules for caffeine. I explain how caffeine
powerfully reinforces the consumption of certain foods and
drinks—thereby increasing how much we like their tastes and seek
them out. I discuss the mechanisms by which caffeine increases
focus, alertness and mood and reduces sleepiness. I also explain
many practical tools for caffeine use, including delaying caffeine
intake after waking, intermittent caffeine use, during fasting,
before and during exercise, and the use of theanine to curb jitters
caused by caffeine. I also discuss the positive effects of caffeine
on overall health and longevity and address several myths about
caffeine. Since caffeine is one of the most commonly used
substances (more than 90% of adults use caffeine daily!), this
episode provides actionable tips for adjusting caffeine consumption
to positively impact performance and health, including sleep. For
the full show notes, visit hubermanlab.com. Thank you to our
sponsors AG1: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Caffeine
(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss
(00:11:22) Sponsor: LMNT (00:15:23) Caffeine Benefits for Mental
& Physical Performance (00:20:23) Caffeine in Nature &
Positive Reinforcement (00:26:44) Caffeine Effects on Brain; Reward
Pathways (00:29:55) Caffeine as a Reinforcing Agent (00:35:55)
Sponsor: AG1 (00:38:01) Caffeine, Adenosine & Reduced
Sleepiness  (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted
(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash &
Sleep (01:04:46) Morning Exercise & Residual Caffeine Effects
(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent
Caffeine Use  (01:13:00) Theanine: Effects & Dosage
(01:18:41) InsideTracker (01:19:45) Other Effects: Osteoporosis,
Hormone Levels, Depression (01:27:41) Afternoon Caffeine &
Sleep (01:31:45) Tool: Caffeine & Mental/Physical Performance;
Cortisol & Caffeine Abstinence (01:46:04) Caffeine, Performance
& Menstrual Cycle (01:47:27) Tool: Memory & Caffeine
Timing; Adrenaline & Cold Exposure (01:54:08) Caffeine &
Naps (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive
Reinforcement  (02:01:55) Dopamine Stacking (02:06:04)
Scheduling Caffeine to Maximize Its Effects (02:08:33) Pro-Health
Effects of Caffeine (02:13:38) Tool: Sugar Cravings &
Reinforcing Effects of Caffeine  (02:20:17) Zero-Cost Support,
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