How to Use Caffeine & Coffee to Improve Focus | Dr. Andrew Huberman

Dr. Andrew Huberman discusses how you can use caffeine to improve your focus and concentration.

Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.

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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[SecretMind]

Your dedication to spreading awareness about mental health is truly inspiring. Your content makes a difference in so many lives.

[jakeamberson]

I love coffee. When I heard him suggest delaying it for 90 mins in the morning, I thought I'd feel terrible, but I did this, and it works for me. When I wake up, instead of 3 cups before 9am, I have a cup of peppermint tea first. I told myself I'm not depriving myself, I'm just not having it *now*. What I discovered is that the ritual of boiling water, selecting the tea bag, adding a bit of honey etc....is as important as the drink itself, which means I can "get by" for 90 to 120 mins before I have that first glorious cup of Joe.

[bilderberggg]

The understanding I gained from this has helped me use coffee more efficiently which is before my work sessions and I have to admit that it has increased my focus and surprisingly quiets my brain and I zone in on the task at hand. Thank you Huberman Lab

[poo]

Quitting caffeine entirely was the best decision I’ve ever made. Caffeine is much more powerful than people realize, and even a small amount consumed in the morning can have a negative impact on sleep where you wake up the next morning in a energy deficit. I’m 10x more calm, focused and productive caffeine-free.

[leonvr]

The caffeine crashes are a no-go for me. Last year I had around 5 cups of coffee a day. Early this summer I decided to quit by lowering my intake every day. After a few weeks I got it down to zero. Months later I began drinking green tea. On a typical weekday I drink around 2 cups of green tea at the end of the morning. Sometimes I skip a day and I usually don’t drink it on the weekend. This has been a real game changer for me: no longer the highs and lows but rather stable energy levels. Try this if you’re struggling with dependency issues!!

[ssyxji]

16 days without caffeine after taking 280mg of caffeine every day. First week I was in the worst mood possible, where I felt many negative feelings and I was really on edge. Also super tired and unable to focus. After that it started slowly getting better and now I could say I'm almost back to normal pretty much.

[clee]

Summary:

1) delay caffeine intake 90-120min after waking up
2) 100-200mg recommended dosage
3) can consume caffeine in different ways
4) density and efficacy increases of dopamine sensors
5) best to cut off by 1pm to get a good nights rest (user dependent)

Sick of reading everyone whining in the comments

[lornaprince]

Thanks Andrew, your films are great. I've learned so much from them.
I started drinking one cup of coffee, c 4 times a week, at 54 years old. I drink it after being awake for c. 3 hours and never after 11am (yip, am). I wasn't allowed to drink coffee as a child and this restriction stuck well into adulthood. I take it when I'm going into the office and want some extra alertness. It's great for that. But I can take or leave it. Suspect I'm not typical. Takes all sorts tho! 😊

[highvalue]

Coffee helped me get off adderall. The only way I can start my day off and have energy is to walk my dog and then force myself to do a HIIT workout. My day is energized as long as I eat healthy :) I have good sleep and focus. I’ll give what he recommended for rough days

[Mario-forall]

I have been drinking coffee at 5pm and my sleep was really bad so I quit all caffeine for a week and now my sleep is just as bad but I also feel sleepy during the day.

[riyachoudhary]

I had COVID that lasted around 10 days. At first, I believed I was ok but I began to notice a loss of more hair than usual. After doing some research, I am realizing it’s from the stress my body went through during that time and also due to the shampoo I had been using. So I began doing yoga and meditation everyday and changed my shampoo and conditioner to littleextraa cooconion anti hair fall kit. And now i dont face any hair fall.
Thanks for this video! I'm feeling so much better.

[anacarr]

So interesting to see so many people that have problems sleeping due to caffeine. As a Brazilian, I’ve been drinking it since childhood. We usually have a short one after dinner

[caffeineisking]

I don't smoke or drink or do drugs the hell am I giving up coffee too gotta have something

[plarkin]

I LOVE this short video!
Thank you!
God bless You

[WintertideIce]

I've always wanted to try coffee out, but I've been too scared of it. Watching your video, I think I might try it out! I've been living a stressful life after all. Thank you for the new information!

[Mattia.Musella]

As always great content. I found that if i take 2:1 of l-theanine before caffeine i get even better focus without jitteriness.

[georgeyao]

Caffeine and theanine in 1 to 2 ratio with 14 mg CBD synergistically alleviated my ADHD with very few side effects. There will be a huge market for the combining of these compounds for maximum mental and brain health. Also takes my keto diet to the next level in conjunction with aerobic exercise to balance blood sugar and burn brown fat.

[kathyperry]

Hi Dr Huberman. I think you’re Brilliant. Absolutely LOVE your podcasts- never miss. One question. Sunlight in the morning. Must it be within the first hour of the SUN RISING ….. OR, within the first hour of ME WAKING UP ? I am a fairly early riser but this would’ve be super helpful to know . THANK YOU

[kolorbeauty]

Coffee is more detrimental to me: I started to drink max 3-5 lattes a week max after stopping for a few months. What I noticed is tinnitus and also being more tense and sensitive to my environment which made me struggle to focus on my work actually. I immediately linked it to my intake of coffee which is relevant as it increases the level of cortisol, the hormone of stress. so I am making an experiment for 30 days now, where i remove coffee entirely and... so far i have no tinnitus anymore! I don't feel tense anymore. Sensitivity... to be checked. But I think that we should always be self-aware. We should always know our body

[xabdab]

I used to stop drinking coffe after I've been experiencing some side effects like cold sweats, anxiety, stress (have had problems with anxiety atm as well). I've read somewhere that eating carbs when drinking coffe can help with that and I slowly started to try it out, but still for the most time drank decaff. I think it helped and now I can drink 2 cups a day, feel slightly shaky but not anxious - but ma anxiety problems seem to have gotten better as well (not related to my caffeine intake)