Caffeine
Caffeine science: timing, dosing, tolerance, and performance effects. How to use caffeine strategically for focus and training.
The world's most popular psychoactive compound, proven to enhance alertness, focus, endurance, and strength performance
Caffeine is the most widely used performance enhancer in the world - and for good reason. It has robust evidence for improving alertness, cognitive function, endurance performance, and even strength output. The mechanisms are well-understood, dosing is straightforward, and it's cheap.
If you're not caffeine-sensitive and want a reliable performance boost, 3-6 mg/kg body weight taken 30-60 minutes before training works. Just manage tolerance and don't let it wreck your sleep.
Science & Mechanisms
Mechanisms:
- Adenosine receptor antagonist (blocks sleepiness signals)
- Increases catecholamine release (dopamine, norepinephrine, epinephrine)
- Enhances calcium release in muscle fibers
- Reduces perceived exertion during exercise
- Increases fat oxidation
Key studies:
- Goldstein et al. (2010): ISSN position stand confirming ergogenic effects
- Grgic et al. (2020): Meta-analysis showing strength and power benefits
- McLellan et al. (2016): Review of cognitive enhancement effects
Effect sizes:
- Endurance performance: 2-4% improvement
- Strength/power: 3-7% improvement
- Reaction time: 5-10% faster
- Perceived exertion: Reduced by 5-6%
Limitations:
- Tolerance develops with chronic use
- Individual genetic variation (CYP1A2 gene)
- Can impair sleep if taken too late
- Withdrawal symptoms with cessation
Episodes
Delay your morning coffee 90-120 minutes after waking to avoid afternoon crashes. Let your natural cortisol peak clear adenosine first, then use caffeine to extend alertness rat...
Morning coffee drinkers have 31% lower cardiovascular mortality than afternoon caffeine users. Filtered brewing cuts dementia risk by 50% versus French press or espresso. Covers...
Exogenous ketones deliver calm, focused energy by mimicking the brain effects of HIIT. Includes specific dosing for ubiquinol, berberine, alpha-lipoic acid, and vitamin K2, plus...
Dr. Matthew Walker is professor of neuroscience at UC Berkeley and founder of the Center for Human Sleep Science. This comprehensive episode explores sleep's connection to Alzhe...
In episode three of the sleep series, Andrew Huberman and Dr. Matthew Walker discuss how sleep architecture changes across the lifespan, the science of napping, and the effects ...
Dave Asprey joins The Human Upgrade to discuss jet lag superdrug, 25% dementia drop, coffee brain aging, kratom shakeup : 1415. Key topics include protocols for cognitive enhanc...
Dave Asprey joins The Human Upgrade to discuss how i lost 100 pounds by drinking butter coffee : 1371. Key topics include performance optimization strategies backed by science; ...
In this Huberman Lab Essentials episode, Andrew Huberman explains the hormonal and neural mechanisms that regulate hunger, appetite, and satiety. He describes how the hypothalam...
Andrew Huberman explains the neurochemical basis of neuroplasticity and provides actionable protocols for adults to change their brains through focused attention. He debunks the...
Leanne Vogel, holistic nutritionist and functional medicine practitioner, presents a solo deep-dive into nicotine as a standalone compound separate from smoking. Motivated by li...
Dave Asprey interviews David Renteln, co-founder and CEO of LUCY Nicotine and former Soylent co-founder, about nicotine as a misunderstood cognitive enhancement tool. They expla...
Andrew Huberman speaks with psychiatrist and circadian biology researcher Dr. John Kruse about ADHD diagnosis, treatment, and the blurring line between clinical ADHD and modern ...
Nail your supplement stack with evidence-based dosing: 3-5g creatine daily, protein at 1.6-2.2g/kg for athletes, and strategic caffeine timing for performance. Most supplements ...
Four levers that directly control sleep quality: morning light exposure to set your circadian clock, bedroom temperature for melatonin production, meal timing relative to bedtim...
Known in the states as Kanna, the indigenous San and Khoi tribes in South Africa call it Sceletium. Rich in alkaloids and orders of magnitude more complex than cannabis, kanna h...
Andrew Huberman provides a comprehensive toolkit for improving sleep quality and daytime alertness, grounded in the two forces that govern sleep-wake cycles: adenosine (the chem...
Luke Storey interviews Nicco Magnotto, founder of NickNack, a clean tobacco-free nicotine lozenge company, about nicotine's underappreciated role as a cognitive enhancer. Magnot...
Most people eat across 15+ hour windows, but restricting to 12 hours or less optimizes circadian function. Melatonin inhibits insulin, so eating near bedtime impairs glucose met...
Andrew Huberman explains the neuroscience of fat loss, focusing on how the nervous system — not just calories in versus calories out — governs fat mobilization and oxidation. He...
In this solo episode, Andrew Huberman presents science-supported protocols for optimizing the depth and rate of learning any material or skill. He explains the neurobiology of l...
Paul Saladino and Dave Asprey discuss why peanut butter may be one of the worst foods for humans, diving into phytic acid, oxalates, seed oils, and fructose. They also explore w...