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): https://athleticgreens.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Anti-diabetic effects of GLP1 analogs are mediated by thermogenic interleukin-6 signaling in adipocytes: https://bit.ly/3Vy58Mi Caffeine in Floral Nectar Enhances a Pollinator's Memory of Reward: https://bit.ly/3XZ7Yf9 Consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men: https://bit.ly/3Y94kPZ Inverse association between caffeine intake and depressive symptoms in US adults: data from National Health and Nutrition Examination Survey (NHANES) 2005-2006: https://bit.ly/3XVB7I1 Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels: https://bit.ly/3iAS5eH Time course of tolerance to the performance benefits of caffeine: https://bit.ly/3F4kGjN Caffeine consumption and menstrual function: https://bit.ly/3F1pBlM Ergogenic effects of caffeine on peak aerobic cycling power during the menstrual cycle: https://bit.ly/3B819xX Consolidating Memories: https://bit.ly/3UEudUQ Blood dopamine level enhanced by caffeine in men after treadmill running: https://bit.ly/3HrqKpJ The neuroprotective effects of caffeine in neurodegenerative diseases: https://bit.ly/3Ha3kER 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: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com