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 Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Levels a https 3A 2F 2Flevels link 2Fhuberman a Eight Sleep a https 3A 2F 2Fwww eightsleep com 2Fhuberman a ROKA a https 3A 2F 2Fwww roka com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Premium a https 3A 2F 2Fhubermanlab com 2Fpremium a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Articles Anti-diabetic effects of GLP1 analogs are mediated by thermogenic interleukin-6 signaling in adipocytes a https 3A 2F 2Fbit ly 2F3Vy58Mi a Caffeine in Floral Nectar Enhances a Pollinator's Memory of Reward a https 3A 2F 2Fbit ly 2F3XZ7Yf9 a Consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men a https 3A 2F 2Fbit ly 2F3Y94kPZ a Inverse association between caffeine intake and depressive symptoms in US adults data from National Health and Nutrition Examination Survey NHANES 2005-2006 a https 3A 2F 2Fbit ly 2F3XVB7I1 a Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels a https 3A 2F 2Fbit ly 2F3iAS5eH a Time course of tolerance to the performance benefits of caffeine a https 3A 2F 2Fbit ly 2F3F4kGjN a Caffeine consumption and menstrual function a https 3A 2F 2Fbit ly 2F3F1pBlM a Ergogenic effects of caffeine on peak aerobic cycling power during the menstrual cycle a https 3A 2F 2Fbit ly 2F3B819xX a Consolidating Memories a https 3A 2F 2Fbit ly 2F3UEudUQ a Blood dopamine level enhanced by caffeine in men after treadmill running a https 3A 2F 2Fbit ly 2F3HrqKpJ a The neuroprotective effects of caffeine in neurodegenerative diseases a https 3A 2F 2Fbit ly 2F3Ha3kER a 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 YouTube Feedback Spotify Apple Reviews Sponsors Social Media Momentous Supplements Neural Network Newsletter Disclaimer a https 3A 2F 2Fhubermanlab com a disclaimer Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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