The caffeine addict in me has been waiting for this day since I discovered this channel!

After finding Dr Huberman, my life has exponentially changed in ways I never knew were possible! The well rounded balanced enlightenments has greatly brought more meaning and value into my life! There are no words that can express my thanks for these priceless life lessons! Thank you for helping change my life and the way my mind operates! Much appreciation and admiration!

Gave up all caffeine last year and it took 140 days before I felt normal. But now without having caffeine I have so much more energy. I use to say that if only we could ‘bottle’ energy of kids, yet it’s simple… you wouldn’t give your kids caffeine, don’t take it yourself. Life changing breaking the caffeine addiction!

Because of your podcast I have stopped smoking weed, observe a low carb & low sugar diet, and don't drink coffee in the afternoon. All in attempts to have more energy and improve my mental health. It has truly helped A LOT. Thanks for all that you do!

This video SINGLE-HANDEDLY turned my avoidance of morning jogging into EXCITEMENT for a morning jog. Why? Because it's now a "cortisol spike" so I don't crash later, instead of one baby step closer to the massive goal of getting in shape. Short term benefits, I like!! Thank you! I jog as soon as I wake up now and it's turning my whole life around. 🙏❣️

In my experience, coffee addiction (cause it is kinda like a drug) had negative effect on my mood, sleep etc. It was my "go to drink" to get things done. I had been drinking coffee for 8 years or so everyday in various forms. Coffee, Mate, even Tea. I stumbled upon videos with testimionals about caffeine withdrawal. I was scared but also curious about side effects and benefits that might come with caffeine-free life. I went cold turkey and struggled with motivation and mood for 4 weeks. First two weeks were horrible. It's 2 months caffeine free. My digestion dramatically improved. I sleep like a baby and have 4-7 dreams every night. I don't have to drink coffee every time I want to do something. It is not just my experience. I do not consume caffeine in any form. I have a lot more energy which is stable throughout the day. I don't experience anxiety (which happened almost everyday). I love coffee and Mate, I really do, but I do not plan to drink any caffeinated stuff probably ever. I'm not saying that coffee is bad, I think it is like many things in life - the bigger dopaming hit - the bigger crash will be afterward. Coffee can be used wisely, as Dr. Huberman advises. My body does not react good to caffeine, probably processes it slower than normal and it messes up my sleep even after drinking small cup before 12 o'clock

I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!

I never drank coffee until I hit 40, when I needed it. This year I started a daily cold shower then added alt day fasting and like magic, my need for coffee disappeared. I have the occasional cup when I see clients but I don't feel a perk up with the coffee anymore. I feel the same. Best days are fasting days. It is nothing short of amazing. Month 11 of this regime. I don't think of coffee or crave it. I don't drink caffeine tea either. I just don't need it.

I've been a caffeine user since I was a toddler, and it's difficult for me to maintain my energy levels during the day even when I have had many cups of coffee (four or five). Now in my 30s, I started drinking coffee 90-120 minutes after waking up and eliminated coffee 10-12 hours before bedtime and the change has been almost magical. This is the first episode I've seen of Dr. Huberman's, and the impact this information has had on my performance has been much better than I imagined. I will definitely be watching all the other episodes!

From personal experience with caffeine withdrawal from dozens of tolerance breaks: 1. Higher regular amount of caffeine consumed leads to longer time before significant withdrawal symptoms start. With 4mg/kg once a day: 60 hours, 2mg/kg once a day: 36 hours. 2. Symptoms were worse with higher dosage, but number of days with withdrawal symptoms were the same. 3. withdrawal was worst on the second day with withdrawal symptoms. No significant symptoms on fifth day. 4. Withdrawal was low in the morning and progressively got worse for each hour awake. Taking a nap helped. 5. Consuming caffeine while having a withdrawal-headache made the headache even worse. 6. Tried starting with 300mg once a day and then lowering 10mg each day. 290-80mg: No withdrawal symptoms. 70-50mg: mild withdrawal. 40-0mg: Similar withdrawal as going cold turkey. 7. Tried 14 days and 28 days abstinence (only once each). Did not notice any further benefits vs 7 days.

I use caffeine every other day (Mon, Wed, and Fri). Sometimes I skip Wednesdays even. I only take it to workout and it works great. When caffeine was a daily thing I would start to have anxiety and panic attacks but taking those 4 days off really helps. I also had problems with sleep when I took caffeine every day. Also, when I took it daily I was much more tired without it. Now I have 0 withdrawals on the off days, and it hits way harder when I do take it. Nothing feels better than when a caffeinated workout is finished and I can go on with my day full of energy

I am having my morning coffee while watching this video about caffeine. Perfect stimulation for the morning.

Once I have a son will name him Andrew, because Mr. Huberman changed my life to the better, especially with fixing my sleep and stress

andrew huberman seems like such a good person. seems so humble and down to earth. extremely knowledgeable and seems to back ideas with actual studies. even tries to present the information in vernacular in which not so educated people like myself can understand. i really enjoy listening to him. and again, i really like it that he doesn't seem to have a big ego. not uncommon at all for people with his education and status to have

Thank you for considering and communicating effects on women’s biology/cycles. Much appreciated 😊

For your consideration: I’d be hugely interested in an episode on the effects of music and, more broadly, aural stimulation on the brain and body. I’m a classical musician (French horn) and while orchestral music is my drug of choice, I’m fascinated with how sound of all kinds, “music” or “not music,” produces changes in mood and physiological state. Many thanks for a great episode as always.

Prolonging caffeine intake 90 minutes after waking is an absolute game changer. Caffeine seems to work more effectively and I don’t appear to be experiencing the afternoon crash.

Andrew Huberman..the bloke who saved my life.

Great Stuff! I started the new year by not drinking coffee first thing in the morning and having a glass of water instead. My energy level actually improved and I stopped having an afternoon knuckle-dragging crash! Awesome!

My experience with caffeine almost every other day for the past 6 months: I drink coffee Tues/Thurs/Sat with no negative side affects and moderate to high levels of productivity, positivity, motivation and mental clarity. However recently I tested my limits and added another day of coffee on Wednesday. On that Saturday I started to feel had negative affects of fatigue, irritability, increased anxiety, and heartrate. I have since taken a 5 day break and today I am starting back on my 3 days a week coffee routine. Thank you so much for what you do and the information that you share.

Hello class good morning, for those you do enjoy coffee, enjoy it, I just got mine before working out.

First day of delaying caffeine use until 90 minutes after waking up. And I can confirm that it does get rid of the post lunchtime drowsiness. Crazy!

i was suffering sleeping and afternoon fatigue for a while. After watching this i am convinced it is because of afternoon coffee that i have all the time. it is now 1 week i restricted my coffee hours to: | wake up + 1.5hrs | coffee time window (2 hrs) | 12h NO coffee | sleep | It worked! i am now able to sleep just in minutes, and no more afternoon fatigue. Of course with the other things mentioned in the podcast on top of this coffee regulation. Thanks a lot for that great episode!!

I stopped drinking coffee about 3 years ago. At least. Before that I had 2 coffees a day. I quit just to have less addiction in my life, nothing particular. Beside a few days of headache it was no problem. I started dringking mate. I drank usually one or two daily. After a few years I noticed that when I dont drinking mate I'm kind of the same, it does not add that much energy, so I stopped mate for a month. I had still a lot of energy throughout the day. Now I sometimes drink one mate for a few months and sometimes I dont take any cffeine for a few months. Sometimes when I drink a coffee I feel a lot of energy but also feel strange, constantly thinking, wanting to DO THINGS.Get things done, cant be calm. I noticed lately that any type of caffeine maes me agitated, too alert. Makes me a bit aggressive and too alert. impatient and nervous. I'd like to drink a coffee now and then but I stop myself always lately because of these above....

Instead of taking theanine separately to offset jitters from sources of caffeine such as coffee or pills, one could always just drink tea; Caffeine and theanine are naturally occuring in any tea made from the Camellia sinensis plant - white, green, black and oolong. Coffee shouts, tea whispers :)

Thank you Dr. Huberman and team for the excellent, as usual, podcast. The impressive examples you give of where and how caffeine worked its way into life on earth makes me think that while you were not consulted at the design phase, perhaps the Caffeine Sprites were. No pun intended ;) As briefly as I can: I love coffee, but I love sleep more, for that reason, at age 40, ten years ago, I gave up my beloved single morning cup. It was one of many things I did to improve my sleep hygiene. For years I had resisted, reasoning that surely one cup of stovetop espresso early in the day could not hurt my sleep. Then my ER doctor husband returned from a toxicology lecture where, as an aside, the speaker mentioned that people vary in the speed with which they metabolize caffeine. He explained that effectively, some people may clear one cup in a matter of hours, while others may be walking around with the equivalent of 3-4 cups in their system at any given time. That was enough info for me; I gave up coffee that day. The first two weeks were horrific - on my daily run I felt like I left my jet-pack at home! What would be the point if I couldn't enjoy my run anymore? But then at the two week mark I felt completely fine. And sleep, while not always 100%, became much better. (And then became fantastic once your podcast came on the scene, but that's another story involving early morning light, etc...) Why do I tell you all this? Because I think my experience touches on some nuances that perhaps your podcast missed*, which may be relevant to others: -You did mention the half-life of caffeine, but I'm wondering about this, based on the above lecture I mention. I will look for the studies on how/if people metabolize caffeine differently. -Given that caffeine is a psychoactive drug, I think it is wise to take a drug holiday from it, from time to time, as one is typically recommended to do for any psychoactive drug. I had been on caffeine for a good twenty years without ever checking in on what life was like without it. When I gave up caffeine I became newly aware of how aggressively people were driving on the morning commute, for instance. You talk about giving up caffeine to experience a positive bump in performance when you go back on it, which is interesting, and useful, but I propose another additional goal: give it up for a while to see who you are without it. I found that I like myself more without caffeine. Turns out I'm more mellow than I realized. Just as motivated, just as active, just no background low-grade sense of urgency anymore. -Perhaps it is the case that as we age the way we metabolize caffeine changes? I'm curious, I wonder. I was fine with it at 20, not so at 40. But then at 20 I had less to keep me up at night. Food for thought. -My jet lag pretty much disappeared after giving up caffeine, and I fly from San Francisco to London fairly frequently, so I take this as pretty decent anec-data. -I really enjoy not feeling drawn to, or "controlled by" a substance. There's still air, and water, and food, (and small amounts of chocolate of course), but I feel much freer now. -I enjoy the smell of a cup of coffee as much as ever, and just content myself with that and lots of cups of Rooibos. Thank you for considering these notes. Kate. *I should probably re-listen to be certain, but I'm on to your next podcast...

Caffiene (in the form of sugar free energy drinks) is the single most addictive thing I have ever encountered. I can drink any amount of alchohol, smoke any amount of cannabis, be put on any amount of morphine or opioid pain killer during a hospital stay or following an accident and I'll have no issues. I've never abused opiods or used cocaine/meth etc but caffeine based on things I have used, it's a whole different beast. Nice to finally understand some of the reasons why.

Can you and your team make an episode regarding panic attacks and biology behind then. How to control them and how to get rid of them. Thanks for science based tools and sharing your knowledge.

Thank you Dr. Huberman, I greatly appreciate your videos. After years of suffering from anxiety, and depression, I am finally starting to turn things around. And for once I actually feel like I'm alive. Now I am able to walk on the correct path in my life, and your podcast has no doubt helped me achieve this. I'm really grateful for your help. Stay strong.

Thank you SO much for the details about adenosine piling up in my body! Of course, I've known about the circadian system, getting light early and the hormonal cascade....but I really didn't until you went through it. That my "first thing" coffee has actually been trapping adenosine is life-changing. This is not an exaggeration. For decades, my days have dragged. More and more caffeine isn't working. This is my third day of going out to open the chicken coop and to stay out there for 90" of daylight before having coffee. Today is my first day of feeling great energy instead of dragging my corpse through the hours. Your work is much appreciated!

Milk + Coffee, best combo to relieve pain and get a good sleep, for me at least. Milk will balance around coffee effect and reduce acids provided by the coffee. People talk about how bad is to achieve a good sleep but most people drink it black and that's might be the issue. Coffee make people happy and you can't sleep under that mind-state, that's also another issue related to coffee when attempting to sleep, is a side-effect but also a phycological one that doesn't apply to everyone as you get use to its effects and avoid dropping into euphoria as pain goes away. Note that pure caffeine can have the same side.-effect as any other crappy medicine from modern industries (also related to patents), focus on maximize it's effect at the cost of losing natural balance provided by all other components you find on seeds, leaves or what ever place they come from naturally...

First of all, a huge thank you to the Huberman Lab Team for their work. Both Andrew Huberman and Lex Fridman are my heroes. Not only they have an incredible work ethic, but more importantly they always emphasise the significance of being a good person. Deeply grateful I stumbled upon these two podcasts. Anyway, I'd love to know more about IQ and intelligence. Are you going to make a podcast about this topic? There are a lot of talks about it. Many people say it's a gift, and you simply cannot enhance your intelligence or IQ across your lifespan. Moreover, there is a lot of debate about what intelligence is. I see it as the speed of pattern recognition and the depth of abstract thinking. Probably I'm wrong. Jordan Peterson even presented the table that maps IQ to jobs. I understand that this topic is complicated not only in terms of neuroscience, but in terms of ethic as well. Nevetheless, we probably should talk more about it. P.S. If you are also interested in this topic, please like this comment in order to HL team to see it :)

Listening to this episode made me grateful that no one was able to patent caffeine before we learned all this great stuff about it. Imagine how much they'd be charging for it if they had!

Thank you for this! Explains why people who smoke and drink caffeine struggle to quit. As a doctor noticed that people who smoke and drink coffee together really struggle much more to quit. This is going to be a gamechanger as i try to help these patients. Really appreciate all you do Prof. Huberman.

A while ago I decided to completely cut out caffeine for about a month in order to understand my relationship to the substance a little better, and also because i was experiencing some negatives since I am apparently pretty sensitive to caffeine. After that month I went back to caffeine but in a very low amounts, early in the day, and only on workdays (which means about 4 days a week). I have found that this every-other-day-method gives me the increased performance that I missed during my month of abstinence, whilst the days off of the substance keep the amount of caffeine in my system low, improve my sleep and keep my mood nice and mellow which were the biggest positives I wanted to keep from my month of abstinence. It feels like this way I get the "best of both worlds" so to speak, although I bet there's more ways to improve. For instance, I'm definitely going to try your advice on waiting till 90/120 minutes after I've woken up. Thanks for the video.

Personal approval seeking episode for us.🤗

As an avid ice coffee drinker, I can definitely confirm if you skip one or two days . It hits so much better when you do have it ! Almost like a nice high to me and my alertness is optimal

I sincerely learned something new about myself. Thank you.

Petition to do an episode all about vitamins and their effects on the nervous system. Along with vitamin deficiencies and other actionable tools one can take.

I can watch/listen to your podcasts without losing attention. Thank you so much Dr. Andrew!

Sipping my morning coffee as I listen 😊

Thank you very much, Andrew! Whoever is creating all this world, it manifests through you and your work, which is indescribably fantastic!

Another great episode. Understanding the science behind the timing and effects of caffeine is invaluable. I just started drinking coffee to minimize afternoon crashes. I now understand why the coffee has gone from tasting "meh" to very good - science!

For people who have panic disorder, caffeine is just not fun at all no matter what dosages. Everyones different though

Dr. Huberman I just want to tell you how thankful I am that I've found your content. I've been applying the tips you gave here in this episode for the past three days and it has worked wonders! I used to take another dose of caffeine after lunch to blunt the afternoon crash but after heeding your advice I'm surprised that I'm able to survive the day with just my morning caffeine pill. I have more energy for the whole day and I have better sleep at night. Thank you so much!

I haven't tried a strict every other day caffeine schedule but I do occasionally skip caffeine for one or sometimes two days, and I certainly notice that every time I ingest caffeine again after the break, I feel ELATED. My mood, energy, focus, etc all skyrockets for awhile. Whereas after many days in a row of drinking caffeine, the effects quickly become very blunted.

I use caffeine daily to get ready for work, but I feel the afternoon productivity dip (even waiting 1.5 hours after waking before drinking). I'm glad you mentioned stacking and an every-other-day schedule. I think those will help. Thanks!

Just wanted to say THANK YOU for your amazing input, you explain everything really well and it's really comfortable to listen to, which makes those 2 hours+ pass in no time at all. Thanks again! Great stuff

It's always a unique conversation to listen and or have for me towards the concept of energy. As a shorter male who has been considered bipolar, I have found that literally anytime I want energy all I have to do is think it. Essentially I'm like "hmm, I need a boost" I bounce on my feet a couple times and simply think "let's go" then off I go. I can wake up at any time during the 24hrs of the day automatically ready to partake in any type of activity.

Ive been a shift worker for 10 years now. Paramedic and then police. I can say for certain that large amounts of caffeine have played a major role in my life so far but Im ready to transition to a more natural, healthy lifestyle and work that will allow me to do so.

Amazing episode yet again!! Please do a skin episode and talk about the effects of sunscreen that you mentioned while talking to Dr.Rhonda Patrick!!! 👩‍🔬

Wake up and rise, it's time for the perfect day Follow Andrew Huberman's advice, and make it all okay First, soak up the sunlight, let it shine in your eyes Then come back and hit the cold shower, and shiver until you're wise Repeat this process, until you're exhausted from the dopamine rush Wait forty minutes for your caffeine, but don't eat, that's a must Don't envy those who eat breakfast, with stomachs that don't growl They won't have their antiaging processes launched, they'll die young, you'll be the old owl

I learn something new every time I listen…you, my man, are a pro at presenting material in a clear and digestible manner!

I feel so good at 3:30 PM in this afternoon that I want to tell the Internet. Thanks for the advice doc!

Andrew! Please make an episode about how to gain weight in a healthy way. Especially if you're dealing with chronic underweight issues, or have an auto immune illness. Love the work ❣️

Thank you for touching on the effects regarding women's menstrual cycle. I think it is great that you on Huberman Lab is educating about hormones and menstrual cycle to normalise and inform about the human sexuality. I am also looking forward to hear about the episode completely regarding the menstrual cycle! Thanks for the episode, and the podcast in its whole. I have been listening to your podcast for one year now!

Even though I don't really do all of it, it is important to keep in mind many of the things mentioned. With this information, you can really classify your caffeine consumption differently and not just go by how your body feels. A strong recommendation for anyone

Please discuss health benefits or detriments of inversion, that is, hanging upside down with head lower than feet, or inverting on a slant, that is, with head lower than feet but on an angle less than 180°. Thank you for all you do, Dr. Huberman!

Im so excited for the episode on menstrual cycles ! I feel like I hear all kinds of different information & it’s hard to know what to trusttt. Im so ready to have a whole episode dedicated to reliable info & facts on a topic I’ve always found so hard to get clear info on!

As always a fantastic podcast . I feel like i get a dose of nutrition for my brain after one of these podcasts.

I’ve always said that those who can explain a complex phenomenon in a simple and understandable way, is a key indicator that this person is incredibly clever ❤ love your work Huberman

Absolutely fascinating episode. I was truly unaware of the multiple methods with which caffeine integrated and modified my perspective. I'm not sure if this is the appropriate place to post this but as an idea for a future episode: I'm interested in our current understanding of Interpersonal Neurobiology and how the people with which we associate profoundly impact who we are. And in the age of online communities, content, and podcasts, what implications does this have.

I wonder if it pure coincidence of all body builders that Mike Mentzer was the one Huberman consulted as a teen. A strong believer of brief, high intensity and infrequent training. And if this has had any effect on selective hunches…or if he innately gravitated towards Mentzer's approach because his philosophy on efficient growth mirrored his own experience, perhaps even subconsciously…There's certainly some pleasant foreshadowing- as Mentzer emphasized rest and low and behold that data in time seems to be backing this up. Either way there seems to be a beautiful pursuit and illustration by Huberman of bottom up thinking, and there's no wonder why the younger generations are enamored with these results. I myself have implemented about 95% of the behavioral routines elicited by this channel. The attraction to scientists, is that they allow experience to mold belief, which is very different to dogmatic philosophies. Religion's certainly seem to do this much slower than science and at times feels like a fear mongering system stressing faith, but I can't help but feel there's a subtle gateway at play here into a precarious structure. What's quite fascinating here- is this pursuit for a "Golden ratio of dopamine delivery"- how to net more dopamine on the weekly, essentially, hacking the most efficient form of adaptation when it comes to learning or pursuing anything, really… Ironically, as analytical as this channel is there is a profound undercurrent which has an even deeper philosophical resonation- for those who may equate feelings of happiness with God or a god like particle- the scientist in us may break it down into terms like "dopamine" but ultimately some may believe that something other than natural selection has written code for its delivery and discovery... After all, many know the feelings of depression and many have become addicted to chasing the feelings of happiness. These feelings of "Euphoria" at least as a bodily experience seem to prioritize this chemical release, so why wouldn't we look to optimize it...right...hmm Surmising, from Huberman's interpretation it appears that the ratio has a good deal to do with a dichotomy between the brain and body- Huberman making suggestions as if they're almost two separate beings, communicating and antagonizing one another into optimal results. Basically, stating: Just before normalizing- say caffeine, cold water, strength training, you have to abstain, you rest a bit, give it a break- you literally pause, for maximal effect… You see this in many areas for one de-loading sets for weight training before heavy PR's. Basically, learn to use your brain to tease the best results out of your body- your body responds by accelerating and showcasing to your brain that it very much wants what it's been missing- you then ride this craving wave - and you conjure these craves with abstinence- you then harness this tool with rinse and repeat and in turn "crush" whatever you deem worthy of pursuit in your life (or at least do it more optimally). - Mentally, physically and how you feel overall. If u do this your substance use of caffeine (seemingly pretty innocuous to date) can be a very powerful life hack. Caffeine specific to this episode but ultimately a prelude to the dopamine life hack. This seems to agree with some strong physic's notion that regions where real novelty occurs are always at the edges of chaos- where order and disorder interlay- the precipice. Thinking about this conceptually- for those who are yawning….- it’s only the recipe for optimal production, likely as ordained by a higher being- nothing to see here... So we learn to basically approach the precipice and release 2-3x then approach the precipice but do not release-(aka consume the caffeine or any indulgence) ride the crave. Becoming soldiers of energy conversion. This well thought out routine now becomes breaking routine at intelligent intervals, with the exception of sleep (for now) for optimal performance based on the science. I suspect also that the longer you pursue the routine, the longer you will need to abstain to garner the same dopamine level outputs over time- in fact, I may even dare to say that if the dopamine levels were plotted out in the most optimal fashion- I wouldn't be surprised to see sequences such as the integers of pi (141592653589793) or golden ratio (6180339887) prevailing over other less nature driven randomness- on which days to train/rest/consume caffeine etc. for most accelerated growth/learning and positive feedback loops elicited from dopamine efficiency. Positive feedback loops seem to be the glue in arduous pursuits. My question is this- by becoming over analytical and sensitive to optimizing dopamine to keep yourself in optimal condition for performance, does this detract from the 'will'? As you are very much, using a scalpel in defining the edges of your efficiency and just like caffeine, science and data analysis is a very intoxicating and reinforcing concept. Those who look too deeply inward perhaps sacrifice outward results or subject and weaken them to fair weather conditions. Prematurely stifling strength based on ideas proven in a lab. ‘Will’ is often fueled by defeat, any goth, heavy metal fan can attest and I don't think a navy seal would disagree here- the very idea that you are not optimizing in a science based way can and probably has crushed scientific data in many ways, time and time again thru out history. I think many of us deep down recognize this. some may believe that contriving a routine is an exercise of defeat- the more you analyze the more susceptible you become towards fair weather results and ocd about ideal conditioning. Life’s randomness conjures strength of will- Strength of will is not fixated on optimizing dopamine levels- In fact the most salty of us, would scoff at this idea. Tyler Durden's - Self-improvement is masturbation quote. That said I greatly admire Huberman and all the tools he delivers. But when I listen to studies done by Alia Crum, I can't help think that as analytical as we become in modern day- the very notion of what we believe (as in placebo) still trumps all, even the accumulation of lab results in randomize double blinds. Not to say Andrews feats aren’t a marvel in themselves, and as the purveyor of these tools- Again, I still can’t help but implement 95% of these behaviors into my own life. Where I am curious, is on the notion that when you subscribe so deeply to anything, really, i.e. science and live it so thoroughly, does Huberman feel this looming ominous tone playing in the background that builds with every finding… nature has been known to throw curve balls of complete irregularity to empirical science, is this done at random… or an elusive maneuver deployed upon closer approach to a suspecting omnipotence. The latter is a complete narcissistic perspective as if God is interested in our daily routine... But none the less here's the take away. I say toil, dabble even, but don't ever fully commit- science is a tool and leave it at that. Health is an objective to help you find and carry out love. Don't lose sight of the end goal. If u have a newborn who won't sleep put the phone down, let go off all the things you should be doing for your health- and pay your dues, your strength of will, will prepare you for what's ahead and pay off in the end. This concept is much harder to implement if your time is spent analyzing how you feel as an individual on a micro minute to minute level. Like gps or a calculator it's an aid that should never take precedence over the end goal to build a powerful temple. If you don't curb you're appetite for dopamine, you're at risk to resent all things that counter data and may garner less than ideal results in your life and relationships. I'd say implement the behavioral patterns and let go of the minutia. All notions have a caveat, a back door- free will and belief, be careful to what you subscribe your tools to. It makes sense to apply your energy and tools to a cadence that supports those you love most in your life- but the warning here is to take everything with a grain of salt. The very idea of consistently seeking the next lynch pin to your success or your health is unhealthy if it becomes obsessive- Just like no energy is free, the very basis of subscribing to these ideas- puts the spectator or audience into a self-fulfilling lens of looking at cause and effect on your own mood and wellbeing. When the long term route to happiness is an outward lens of selflessness, that can't be told but only learned through practice- you're not practicing if your overtly dwelling on what's within. Religion teaches to us to look outwards and pursue those you love. For the youth- Careful here, who you make your god. Now naturally the counter argument is, if you feel better, you will treat and pursue those around you in a better state of mind- that’s the crave wave I'm riding at least for now- but I have felt the pangs of selfishness here- again science is a good tool but a bad master. Be ever present and live graciously- but vigorously covet and scrutinize your focus and probably best to keep it outward looking on your journey. Be happy.

Love listening to your podcasts Dr. Hubernan! I learn so much from you. Refreshes all those things I forgot back in my PNB classes many years ago. Great stuff please continue to share! 👍

I stacked caffeine, naps, and cold showers to help me increase my baseline dopamine levels. I would ingest caffeine, take a 10-minute nap with my feet up, and right afterward take a 2-3 minute cold shower. For about 4 weeks, I would do this twice a day, once after an hour after waking and then again around noon.

One of the best episodes yet in my opinion! Thanks huberman

5mths ago I stopped drinking coffee and reducing other caffeine containing foods (I also don’t drink any energy drinks, I do have caffeine-free teas). I was easily having 600mg of caffeine per coffee, consuming 4-6 cups per day (I’m 55kg - so far too much per cup, and far too often I now see!) 2 months ago I was craving a coffee, and started allowing myself 1 coffee on Saturday, 1 on Sunday. Since then, I have felt my work (Mon-Fri) energy levels and motivation deteriorate dramatically. Thanks to this video I think I have realised I have been training myself that weekends are better than weekdays/work (we all KNOW that, but I think I’ve been subconsciously doing it on accident). Thanks for a great video and helping me realise this!!

Please keep sharing all this information Dr Huberman. This is crucial information that will greatly improve people’s lives! Blessings upon you and your staff.

I arrived at the "every other day" protocol by introspection, and it naturally evolved to "only days when I workout" cause it gives a great boost. I think it's great, and the fact that I've done it by pure self-experimentation indicates that there's something to it.

Dr.Huberman & team, it would be of great benefit to me and the rest of the listeners if you would interview Paul Chek on your podcast. Thanks for all that you do. ❤️ 🧠⚡️

Dr. Huberman, Your podcasts are so educational and amazing. Thank you for all that you teach us. I would be interested in the subject of what driving diesel engine vehicles do to your body's center nervous system. I drive a school bus. The roar of the engine definitely affects my body.

Thank you Dr. Huberman, team, sponsors and supporters☀️

Thank you for changing my life! I'm enjoying my total capacity as a human being and high productivity to reach my true potential as a businesswoman, mom, and girlfriend. My physical strength is excellent, so I can work out every day too!

Please do an episode on genetic hairfall and hair health!

I've been running for years, and every time after a long run of moderate intensity I've always had crashes in mood in the evening several hours later. For lack of a better term, I call it my "runner's low". I've found nothing in the popular running literature to explain why this is - I assume they don't want to discourage people from running as it's easier to emphasise the high than talk about the low. The dopamine stacking explanation in this podcast was the first plausible mechanism I've heard that explains it! Especially as I make sure I'm sufficiently caffeinated before embarking to ensure good performance. I just want to say thank you for this podcast series. On a variety of topics, I've learnt a lot that I'm surprised isn't more widely available seeing how important it is. Seeing dopamine depletion as a potential mechanism for that low, I'll be sure to listen to the dopamine podcast and look to experiment with ways I can try to raise dopamine naturally after my longer runs to see if I can find ways to offset that crash.

An outstanding episode, Dr Huberman Thank you very much for your fine expertise and your incredible generosity of sharing your knowledge with general public. This is simply priceless. You are a true Mensch.

Caffeine helps me prevent my migraines. I was diagnosed with chronic migraine disorder (16 or more per month) about 8yrs ago and I learned that migrainous people thrive on routine. Having the same amount of caffeine at the same times each day helps me prevent migraines. But this need for routine applies to everything- same amount of sleep (even getting 30 min more sleep can trigger a migraine), same relative diet/eating schedule, same water intake, same amount of physical activity... just having a lazy day of watching movies and snacking on things that are outside of the usual diet can trigger an awful 72-hr migraine. Stress and also excitement (cortisol spikes) can also trigger migraines. We have to just find what works for us, and then try to stick to it as much as possible, especially in the hours and days before an event that we need to be migraine-free for. I hope this helps someone who suffers from migraines!

Whew, this podcast is consistently the best part of my week. One thing I would love to know more about on this topic is the different types of caffeine. For example, I stopped drinking coffee for a while a couple of years ago and switched to matcha. I experienced more sustained and subtle effects and stopped crashing in the afternoons (or having energy spikes). I waited until I had my own experience before reading too much about it, and then found that the qualities of the caffeine in matcha (is it true for all green tea?) include exactly what I'd noted - sustained alertness, no jitteriness, no crashes late in the day, and no dramatic energy spikes. Could you say anything about why that is, and whether the 1-3mg:kg ratio is the same for all types of caffeine? (On that, I assume so, as you include caffeine in pill form in the recommendation). Thanks so much for all you do 🙌

I am so happy and have lots of energy without coffee or caffeine. So many people are just so deeply addicted to it. Doesn’t seem worth playing with. I only take some caffeine on long road trips if I really need it.

You are one of the few things on the planet that can keep my attention's level up for 2h plus. Incredible

Hi Andrew, I have mixed opinions about the every other day coffee cup. Surely It boosts the caffeine effect (I'd say it feels more than a 2x), but the day you don't drink it, you can be very distracted. I guess it's because you know there is caffeine the next day, and by anticipating to that 'reward', you're making the effort more painful on the other day. But if you can overcome that day, I do believe this way of drinking is better than daily

Hey Andrew! I know this is an older video but you mentioned caffeine being good for asthma. Just wanted to let you know that when I was much younger I had asthma and my mom read somewhere that black coffee could help with that. She hated the inhaler because for some reason it turned me into “an angry little monster”😂 anyway she started giving me strong, plain black coffee. It very quickly got rid of all of my asthma and today at 15 years old I don’t struggle with it at all and actually have pretty good endurance without any trouble breathing. I do have to confess to being a little addicted to plain black coffee at this point in my life though. I know I drink too much but this podcast has helped me organize it in a helpful way. Thank you.

41:58 - one of my old co workers would be honored, he used to say caffeine was "stealing energy from the future".

Yerba mate (called Erva Mate in Brazil) is a traditional whey of gathering in our state of Rio Grande do Sul (We are called Gaúchos) and we are known for having our “Chimarrão” (=the act of drinking erva mate) on a daily basis, at least once a day but usually more than that.

As someone who suffers from migraines that are often triggered by caffeine amounts, I'm so glad I found this podcast! One thing I did not hear discussed in the episode is pros/cons of drinking caffeine at steady,low doses throughout the morning/day. Are there any studies on this? Thanks so much!

Andrew and Huberman lab team, another fantastic episode. Thank you so much for the value that you guys consistently provide for zero cost. I do have a question also, why do some people (me included) feel no effects from caffeine even at very high doses?

Thank you so much for this episode! I've been working to titrate my coffee intake and now I can place more science/data into the equation. Got my plan, will implement! Much gratitude to you.

You are amazing! I'm so impressed with how thorough you are. Thank you guy! I'm very grateful for you.

Thank you for the podcast! Would you consider doing a video on how to interpret complete blood count (CBC) test results and how each of us can make them 'better'? What kind of hacks we could use to achieve long-term effects on improving our health based on the test?

Absolutely fantastic knowledge. Thank you for your detailed, balanced approach on all subject matters. Go bless

Dear Dr. Huberman, First off, thank you very much for your contributions. You have provided many great insights and benefits from your experience. You have also been candid and admitted that you are not a nutritionist. And let us assume, you are also not a physician, a biologist, naturopath, or homepath. Or to put another way, a holistic practitioner. Regarding coffee, while it may be beneficial in some ways, it is hugely detrimental in other ways. For example, it increases uric acid and causes uric acid deposits. Uric acid has been linked with several disorders and illnesses, such as Alzheimer’s disease. Uric acid deposits affect the brain, the joints, and can be especially felt in the feet. Furthermore, the caffeine is quite high, and it leads to adrenal fatigue. The majority of Americans are suffering from adrenal fatigue. We could take much to recover, and only seconds to go back into adrenal fatigue again.

Dr. Huberman to take over the world

Greetings Dr. Huberman, Kudos for the production quality and great balance between fun and professionalism in your podcasts. One questions came to mind after this episode, namely, how would producing no adenosine influence the body?

When I switched to ground coffee instead of instant, big difference also additives like sugar, sweeteners, dairy etc may effect. I now have mine with ground slow roasted chaga with a tad bit of sea salt

Going to my shift work job and listening to this… I over indulge Deathwish coffee every work day, I should seek intervention but it’s my last vice (actually just cutting out cocktails during the work week too) the protocols that I’ve picked up from Andrew Huberman have been life extending at least I hope Professor Huberman, thank you for igniting my curiosity in science, I mean this from the bottom of my heart

man, not to be another echo in the wind, thank you, again. honestly. Having the "unfortunate/fortunate" ability to let the mind just wonder like as if someone just turned on a switch, your teachings have taught "how to control" that reaction through diet, exercise, sleep. I always followed a plan, but taking it to the next level was what helped. Thank you for allowing me to gain access to parts of the mind through such "basic" yet extremely beneficial, needless to say. If you happen to read this, and I promise to check if there are any (I'm sure there are, not doubt); words spoken on the heart would be nice to learn. I really would be pleased to know more abooot that (a lil Canadian humor). Awesome, till next time! 🙏

I've lived most of my life without caffeine as I am super sensitive. I even have to be careful ingesting chocolate. I'd love to know why that is. I'm also very sensitive to alcohol. I'd also love to participate in a study on caffeine but since I'm super sensitive not sure if that would be a problem. That said I recently started drinking a small amount of caffeinated tea in the mornings. Thanks so much for this episode! I'm really able to understand how to use it to benefit me without doing any damage!

Thank you Andrew and your team for everything you do. I am honestly grateful for your podcast. Can you please do an episode on kratom (mitrygyna speciosa) and other plant medicine. I have taken kratom for 7 years on and off and 6 years ago it helped me get off of alcohol and drugs. I would love for you to break down the chemicals in kratom and other plant medicine. Thank you andrew and your team 🙏

Thank you for all of the very informative and interesting podcasts. You keep me company at work every week! Any chance you could do an episode on menopause and HRT? Thank you in advance.

Ye gods man, you’re right! Yesterday I deferred my coffee and powered through the day!! I usually take a nap or nidra at 3pm cos I’m literally falling asleep but no siree, not yesterday and I suspect not today (which is lucky cos I have to work). I was so energetic yesterday arvo I even did yard work for a few hours whereas normally I’d be ‘resting’ reading quietly after my nap. All this time I thought I was getting old pffffft not at all! Thank you yet again! Life changer, particularly when time is my most precious resource and work and study demands so much of it; you’ve given me a heap back! 🙏