Caffeine

Tool: GLP-1, Yerba Mate, Satiety & Weight Loss

Levels, Eight Sleep, ROKA, Momentous Supplements

Caffeine Benefits for Mental & Physical Performance

Caffeine in Nature & Positive Reinforcement

Caffeine Effects on Brain; Reward Pathways

Caffeine as a Reinforcing Agent

AG1 (Athletic Greens)

Caffeine, Adenosine & Reduced Sleepiness

Tool: Caffeine Dosage, Caffeine Adapted

Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep

Morning Exercise & Residual Caffeine Effects

Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use

Theanine: Effects & Dosage

InsideTracker

Other Effects: Osteoporosis, Hormone Levels, Depression

Afternoon Caffeine & Sleep

Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence

Caffeine, Performance & Menstrual Cycle

Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure

Caffeine & Naps

Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement

Dopamine Stacking

Scheduling Caffeine to Maximize Its Effects

Pro-Health Effects of Caffeine

Tool: Sugar Cravings & Reinforcing Effects of Caffeine

Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter

Caffeine is one of the most widely used substances on the planet, with 90% of adults and 50% of kids using it daily. It is a stimulant and a reinforcer, meaning it increases our liking of certain foods and drinks, and has positive health benefits, including neuroprotective effects, antidepressive effects, and performance-enhancing effects. It can be used to improve mental and physical health and performance, and can be found in nature in low concentrations, often masked by other flavors. Caffeine binds to adenosine receptors, preventing adenosine from breaking down certain components of the energy production pathway, and can increase dopamine and acetylcholine in the forebrain to increase attention. It can be used to increase appetite for certain things, reduce sugar cravings, increase peak power output and muscle contractibility, and reduce fatigue and improve mental and physical performance. It should be taken in moderation, and timing of intake should not disrupt regular high quality sleep.

- Caffeine is one of the most widely used substances on the planet, with 90% of adults and 50% of kids using it daily.
- Caffeine is a stimulant and a reinforcer, meaning it increases our liking of certain foods and drinks.
- Caffeine has positive health benefits, including neuroprotective effects, antidepressive effects, and performance-enhancing effects.
- Today's episode will focus on mechanisms and tools for using caffeine to improve mental and physical health and performance.

- GLP-1 (glucagon-like peptide one) is found in the brain and body and acts to reduce hunger by activating certain neurons in the hypothalamus
- GLP-1 was discovered in Gila monsters and is released in both brain and body to make us feel full and sated
- Yerba mate tea stimulates significant amounts of GLP-1 release and can be effective as a weight loss tool by blunting appetite
- GLP-1 stimulates thermogenesis, which is the active utilization of more metabolic energy, and helps convert white fat cells into beige and brown fat cells
- Fasted exercise and yerba mate tea are ways to stimulate GLP-1 release, and prescription GLP-1 analogs are available for more robust activation

- Delaying caffeine intake to 90-120 minutes after waking can help avoid the afternoon crash.
- Cortisol levels should be peaked close to waking to clear out any residual adenosine.
- Getting bright light in the eyes in the first hour after waking can increase the cortisol peak by 50%.
- Doing physical activity or getting sunlight can help increase the cortisol peak.
- Delaying caffeine intake can help prevent disrupting nighttime sleep.

- If you exercise intensely shortly after waking, it is appropriate to ingest caffeine prior to doing so.
- Delaying caffeine intake 90-120 minutes after waking can help reduce afternoon fatigue.
- If you cannot delay caffeine intake, drink half of it upon waking and the other half an hour later.
- Caffeine has a quarter life of 12 hours, so it can impede sleep if taken in the afternoon.

- Caffeine on an empty stomach has a more potent stimulant effect and can increase jitteriness.
- Taking 100 milligrams of theanine can reduce the jitteriness of caffeine.
- To maximize the performance-enhancing effects of caffeine, abstain from it for a few days or consume it on an empty stomach.
- Hydrate with water containing a small pinch of salt or an electrolyte drink to offset jitteriness.
- Theanine is used to offset jitteriness associated with caffeine-containing beverages or foods.

- Theanine is a non-protein amino acid found in green tea and is now available as a supplement.
- It can reduce alertness and offset jitteriness from caffeine-containing products.
- Dosages of 200-400 milligrams are effective for offsetting jitteriness.
- It can enhance the quality, depth, and duration of sleep.
- It can reduce depression and anxiety, and improve endothelial cell function.
- The peak effects of theanine occur about an hour after ingestion.

- InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and reach your health goals.
- Many factors that impact your health can only be analyzed from a quality blood test.
- InsideTracker makes it easy to understand what sorts of interventions you might want to take on to adjust the numbers of metabolic factors, hormones, lipids and other things that impact your health.
- Visit insidetracker.com/Huberman to get 20% off any of InsideTracker's plans.

- Caffeine intake does not directly cause or exacerbate osteoporosis, provided adequate calcium is consumed.
- Caffeine intake does not significantly increase or decrease testosterone or estrogen levels.
- Caffeine intake can increase sex hormone binding globulin, which can slightly reduce free testosterone and free estradiol in women.
- Caffeine has psychostimulant properties that can protect against depressive symptoms.

- Sleep is the foundation of mental and physical health and performance
- Aim to get quality sleep 80% of the nights of your life
- Avoid caffeine intake in the 12 hours prior to sleep
- Caffeine has a quarter life of 12 hours
- Slow wave sleep is associated with growth hormone release, protein synthesis, repair of bodily tissues, and immune system function

- Caffeine has been used as a pro-performance tool since the 1930s, improving reaction time, coordination, memory, alertness, focus, power output, endurance, and overall wellbeing
- Abstaining from caffeine for 5-20 days prior to a physical or mental challenge can increase performance
- Halving caffeine intake and then returning to regular levels can also increase the performance enhancing effects of caffeine
- Caffeine should not be ingested by those who are not accustomed to it, as it can cause anxiety
- Caffeine intake should be avoided for the first 90-120 minutes after waking
- Abstaining from caffeine for 5 days and then taking it on the 6th day can increase the performance enhancing effects of caffeine
- Abstaining from caffeine can help identify how much of an effect it has on daily functioning and mood

- Caffeine consumption and menstrual function were explored in two studies.
- A 2020 study in the European Journal of Nutrition found that caffeine (3mg/kg body mass) increased peak aerobic cycling power in the early follicular, pre-ovulatory, and mid-luteal phases of the menstrual cycle.
- Caffeine seems to always increase physical performance, regardless of the phase of the menstrual cycle.

- Ingesting 1-3 milligrams of caffeine per kilogram of body weight prior to a memory task or studying can be beneficial for mental performance.
- Spiking adrenaline after learning can greatly enhance memory for the material.
- Medieval practices of throwing children into cold water to stimulate the release of adrenaline was known to increase memory retention.
- Deliberate cold exposure or ingesting caffeine after learning can increase memory for the material.
- Intense exercise for 10-50 minutes prior to learning can also improve memory.

- The Huberman Lab Podcast is partnered with Momentus Supplements, which can be found at livemomentus.com/Huberman
- Levels is a program that uses a continuous glucose monitor to give real-time feedback on diet
- Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity
- Roka makes eyeglasses and sunglasses designed with performance in mind
- Momentus Supplements library is constantly expanding

- The nappuccino trend involves drinking coffee or espresso and then taking a nap in the afternoon
- Caffeine should be restricted to the early part of the day
- Naps of 90 minutes or less, or non-sleep deep rest protocols, can lead to increases in dopamine and improve mood, focus, and alertness
- Ingesting caffeine prior to a nap or non-sleep deep rest will reduce its effectiveness

- Caffeine has performance enhancing effects, not just related to dopamine and epinephrine, but also related to reinforcement.
- A study showed that ingesting caffeine prior to exercise increases dopamine release, leading to increased focus, alertness, and motivation.
- Caffeine can make exercise more enjoyable and create a positive feeling about engaging in exercise.
- Caffeine can also create a positive experience of activities that follow exercise.
- Ingesting caffeine can change one's relationship to exercise and make it more positive.

- Combining caffeine and exercise can increase dopamine levels
- Dopamine stacking (combining multiple stimuli to increase dopamine) should be done occasionally, not consistently
- Pay attention to how you feel after the dopamine increase wears off
- Stacking different things to increase dopamine can be beneficial depending on goals, but be careful not to stack too many stimuli too often

- Every other day caffeine consumption can maximize the positive effects of caffeine without the negative effects of caffeine withdrawal.
- This schedule is based on the half-life of caffeine and its effects on the dopamine system.
- Caffeine can be habit forming and tolerance can develop.
- This schedule should be used in conjunction with a resistance training program.
- Hubermanlab.com has a toolkit for fitness that includes an exercise schedule.

- Caffeine has pro-health effects, but timing of intake should not disrupt regular high quality sleep
- Caffeine ingestion can help offset probability of developing Parkinson's and Alzheimer's related dementia
- Caffeine can help with headache relief when taken with aspirin
- Caffeine can provide brief relief from asthma
- Caffeine increases dopamine transmission in the prefrontal cortex, improving focus and alertness in people with ADHD

- Caffeine has reinforcing effects on humans and animals, including honeybees
- Caffeine can be added to any beverage or food to increase preference for it
- Caffeine can be used to increase appetite for certain things
- Caffeine can be used to reduce sugar cravings
- Caffeine can increase peak power output and muscle contractibility
- Caffeine increases dopamine and acetylcholine in the forebrain to increase attention
- Caffeine reduces fatigue and improves mental and physical performance

- Subscribe to the podcast on Spotify and Apple and leave a 5-star review
- Follow Huberman Lab on social media (Instagram, Twitter, LinkedIn, Facebook)
- Check out sponsors mentioned in the episode
- Visit livemomentous.com/Huberman for supplements discussed on the podcast
- Sign up for the Huberman Lab newsletter at HubermanLab.com/newsletter for toolkits and summaries of podcast episodes

- Caffeine is consumed by most adults every day and regular intake is important.
- Caffeine has certain health benefits, including neuroprotective effects and an inverse relationship with depression.
- Caffeine can improve mental and physical performance, with effects peaking around 30 minutes after ingestion.
- Caffeine reduces reaction time and can improve accuracy of memory recall.
- Caffeine is a performance-enhancing compound.

- Caffeine acts as a powerful reinforcer of experience, both consciously and subconsciously.
- Caffeine is found in nature in low concentrations, often masked by other flavors.
- Caffeine in floral nectar enhances a pollinator's memory of reward.
- Caffeine is a strong reinforcer, causing people to quickly come to like the taste, smell, and feeling of coffee.

- Caffeine stimulates the release of dopamine and acetylcholine in the forebrain, which helps with focus, alertness, and wellbeing.
- Caffeine also increases dopamine receptors in the reward pathways of the brain, making positive experiences feel even better.
- Caffeine acts as a reinforcing agent, increasing the probability of returning to certain activities or consuming certain beverages or foods.
- Caffeine acts as an antagonist to adenosine, offsetting the sleepiness that accumulates as we stay awake for longer periods of time.

- Honeybees prefer nectars that contain caffeine, which is beneficial for both the flower and the bee
- Humans consume caffeine-containing beverages for their own benefit, not to help the plants
- Reinforcing effects of caffeine are largely subconscious
- Aversive agents exist in plants and can cause queasiness and avoidance of the substance
- Caffeine acts as a reinforcing agent, making people feel better and increasing their desire for the beverage
- Caffeine increases dopamine and acetylcholine release, dopamine receptors in the reward pathway, and acts as an adenosine antagonist

- Athletic Greens (now called AG1) is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs.
- It contains probiotics for gut health, adaptogens, vitamins, and minerals.
- It tastes great and is easy to mix up while on the go.
- Get five free travel packs and a year's supply of vitamin D3K2 by going to athleticgreens.com/Huberman.

- Caffeine is a plant alkaloid that binds to adenosine receptors, preventing adenosine from breaking down certain components of the energy production pathway.
- Caffeine does not create more energy, but instead changes the timing of when sleepy and energetic signals arrive.
- Before caffeine, humans were largely constrained to the outside light-dark cycle. Caffeine allows us to divorce ourselves from that circadian cycle.
- Adenosine is a pro-sleepy molecule that accumulates throughout the day and is non-negotiable.
- Sleep, short naps, morning sunlight, and certain forms of exercise can reduce adenosine levels.

- Caffeine is a potent and useful tool for enhancing mental and physical health and performance
- Estimate an appropriate dose of caffeine based on body weight (1-3 mg/kg)
- Consider the timing of caffeine ingestion relative to tasks throughout the day
- Caffeine tolerance varies based on genetics, stress levels, and caffeine adaptation
- Be aware of the caffeine content of beverages and foods
- High levels of caffeine over long periods of time can lead to anxiety, headaches, and irritability

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