Tips for optimal caffeine intake

Here are some tips for optimal caffeine intake according to Andrew Huberman:

1. Delay Caffeine Intake: Delay taking caffeine for 90-120 minutes after waking up. This helps in preventing the afternoon crash and extending alertness throughout the day without needing additional caffeine later on 1.

2. Limit Late Afternoon Intake: Avoid consuming more than 100 mg of caffeine after 4 pm to prevent sleep disruptions. Ideally, aim to stop caffeine intake around 2-3 pm 1.

3. Caffeine and Exercise: If you exercise in the morning and prefer caffeine beforehand, consume it just prior to the workout. However, be prepared for a significant energy dip in the early afternoon 2.

4. Managing Caffeine Dosage: Base your caffeine dosage on your body weight, aiming for about 1-3 mg of caffeine per kilogram of body weight. Adjust the dose according to how regularly you consume caffeine, and start on the lower end if you're not a regular user 3.

   Caffeine Timing Tips

   Andrew Huberman

   Delaying caffeine intake for 90 to 120 minutes after waking can help prevent the afternoon energy crash and reduce the likelihood of feeling grumpy or groggy. Consuming caffeine too late in the day may disrupt sleep quality, even if one feels they sleep fine. For those exercising in the morning, it's fine to have caffeine beforehand, but be aware of a potential energy dip later in the day. Ultimately, finding a caffeine routine that fits your lifestyle is key.

   

   Huberman Lab

   Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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5. Hydration and Sodium: To counteract the diuretic effect of caffeine, which can cause dehydration and sodium loss, accompany your caffeine intake with adequate hydration. Adding a small amount of salt to your water can help manage jitters and prevent the crash often attributed to low blood sugar 4.

6. Performance Enhancement: For enhanced physical performance, particularly, avoid caffeine for a few days before an event where peak performance is required. This can make the effects of caffeine more pronounced when you reintroduce it 4.

These recommendations are based on the insights provided by Andrew Huberman in the Huberman Lab. Always consider individual tolerance and consult with a healthcare provider if unsure about the best practices for caffeine intake.