how long before bed should I cutoff caffeine

It is recommended to avoid consuming caffeine within 8 to 12 hours before bedtime. Specifically, Andrew Huberman suggests abstaining from caffeine at least 8 to 10, and ideally 10 to 12 hours prior to going to sleep to prevent architecture-related sleep disruptions. Despite some people being able to fall asleep after having caffeine later in the day, the quality and depth of sleep can still be negatively affected 1 2 3. The quarter life of caffeine is about 12 hours, meaning that a significant portion of its effects can still be active in your system by bedtime if consumed too late 3. It is also advised to delay morning caffeine intake for about 90 to 120 minutes after waking to optimize alertness and avoid afternoon energy crashes 4 5 6.

Oral health is indeed important for overall health, including brain and gut health. Andrew Huberman explains that the mouth and tongue are an extension of the digestive tract and play an integral role in chemical sensing. Neurological studies have shown that the neurons within the mucosal lining of our gut and mouth work together, triggering dopamine release through the vagus nerve to the brain when we ingest sugars, fatty acids, or amino acids, influencing our desire for more food and our motivation to eat. This highlights the mouth's critical role in the gut-brain axis, a bidirectional communication system between the central nervous system and the enteric nervous system in the gut 1. Therefore, maintaining good oral health is likely to have positive implications for brain and gut health by enabling proper functioning of these interconnected pathways.

Good oral health is essential for overall well-being, including brain health. Although I don't have specific references from the Huberman Lab detailing how oral health can benefit the brain, it is well established in scientific literature that poor oral health can lead to problems that may affect the brain. For instance, chronic inflammation from gum disease (periodontitis) has been associated with an increased risk of developing cognitive issues such as Alzheimer's disease. The bacteria causing gum disease can travel through the bloodstream, potentially leading to inflammation elsewhere in the body, including the brain, which can impact cognitive functions.

Observing good oral hygiene can help reduce the risk of these problems and, as a consequence, may support brain health. Preventative measures like regular brushing, flossing, and dental check-ups are important steps to keep the oral microbiome balanced and to prevent infections that could have systemic implications.

For accurate and specific insights into good oral health and its benefits to the brain as discussed by Andrew Huberman on the Huberman Lab podcast, it may be useful to listen to episodes that focus on systemic health or the connections between different body systems.