Andrew Huberman on Caffeine
81 episodes · 139 references · 2021–2026
- Huberman is a self-described caffeine addict who drinks coffee and yerba mate daily, delaying intake 90-120 minutes after waking - Recommends 1-3 mg/kg bodyweight dosing, endorses caffeine before training for adapted users, and emphasizes timing to avoid afternoon crashes - Warns that non-adapted users risk increased body temperature and diminished performance; no evidence of recommending against caffeine or stopping use
Consumption
- Self-identifies as a caffeine addict and daily user - Drinks black coffee, black espresso, and yerba mate in the early part of the day - Delays caffeine 90 minutes to 2 hours after waking
Benefits
- Caffeine improves (shortens) reaction time - Increases epinephrine levels, boosting alertness and energy - Benefits are most reliable for caffeine-adapted users rather than naive users
Best Practices
- Delay caffeine 90-120 minutes after waking to offset the afternoon crash - Dose at 1-3 mg/kg bodyweight (typical daily dose 100-300 mg) for positive effects without anxiety - Caffeine-adapted users should take it before training for both physical performance and physical learning
Cautions
- Non-regular caffeine users should not expect a large performance boost from a single cup of coffee - Naive users risk increased body temperature that can diminish physical performance - No specific warnings about long-term risks, interactions, or populations who should avoid caffeine entirely
“I would drink coffee and water at fairly high volume. I actually don't think that's necessarily a healthy advice.”
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“I'm also going to start drinking it later in learning and focus sessions as a way to enhance plasticity around those learning and focus sessions, not before.”
Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function
“I certainly consume a lot of caffeine.”
Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse
“My typical way of approaching learning and memory would be to drink some Caffeine and then focus really hard on whatever it is that I'm trying to learn.”
Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials
“Caffeine reduces our reaction time. That is, it improves our reaction time. It doesn't make it longer, it makes it shorter.”
Using Caffeine to Optimize Mental & Physical Performance
“Things like caffeine will definitely improve endurance work and power output.”
How to Build Endurance | Huberman Lab Essentials
“The subjects receiving caffeine reported feeling more stimulated, anxious, and motivated than the subjects that received the placebo.”
How to Increase Motivation & Drive | Huberman Lab Essentials
“That increases the density and or efficacy of these receptors which should allow that dopamine to have its greatest effect.”
Using Deliberate Cold Exposure for Health and Performance | Huberman Lab
“I don't consistently take stimulants except caffeine, and I limit my caffeine intake to prior to 2:00 p.m. and I stack it pretty heavy in the early part of the day.”
Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse
“If you are ingesting caffeine, whether or not it's from tea or coffee, I highly recommend increasing your non-caffeine fluid intake about two to one for every volume of caffeine.”
How to Optimize Your Water Quality & Intake for Health
“Delay your caffeine intake to 90 to 120 minutes after waking up on most days. By delaying caffeine intake, you offset that afternoon crash.”
Using Caffeine to Optimize Mental & Physical Performance
“Keep the total amount of Caffeine to less than 100 milligrams if you are interested in getting into the best possible sleep.”
Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing
“I always recommend that if you are going to consume caffeine in any form, coffee, tea, soda, or otherwise, that you try not to ingest caffeine within the eight and ideally within the 10 or even 12 hours prior to bedtime.”
AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation
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