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

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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

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Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com