epocrates

Podcast Recap | Huberman Lab: Balancing caffeine intake

August 31, 2023

Dr. Andrew Huberman, host of Huberman Lab and a professor in neurobiology and ophthalmology at Stanford School of Medicine, discusses daily caffeine consumption and how it can impact one's ability to think and sleep. In this recent podcast episode, Huberman shares how to reduce the negative effects of caffeine consumption, how to increase the benefits provided by caffeine, and how best to approach daily use.

Podcast Length - 25 minutes

5 Key Takeaways

1. Caffeine works by blocking adenosine receptors within the body.

Adenosine is the chemical produced within the body that signals to the brain that we are low on energy and need rest. When people consume caffeine, it binds to the adenosine receptors, effectively stopping the body from realizing it's fatigued and allowing it to keep functioning at a higher level. While caffeine blocks adenosine from binding to receptors, it doesn't prevent the continued build-up of adenosine in the body. As the adenosine levels rise, the rapid binding that occurs once the caffeine wears off leads to a "crash" some time after consuming the caffeine.

2. The benefits of caffeine consumption include increasing physical and cognitive energy.

Approximately 90% of adults consume caffeine to increase physical energy and cognitive ability. With improved cognitive function, you can think and learn better. Drinking a cup of coffee in the morning can help you feel more “normal.”

These benefits don't come from a daily consumption of caffeine, but rather, they come from using caffeine as a supplement. If you drink caffeine daily, you are not improving physical or cognitive energy, as this is your baseline. To receive the mental and physical benefits of caffeine, Dr. Huberman recommends reducing or eliminating daily caffeine usage for a period of time.

3. L-Theanine reduces possible negative side effects of daily caffeine consumption.

As mentioned previously, the main downsides of caffeine are its potential to disrupt sleep and cause an increase in anxiety. Dr. Huberman discusses how companies work around these effects to get consumers to ingest more caffeine as well as providing information that could be used to lessen undesired effects from daily caffeine consumption. Dr. Huberman mentions that a lot of companies will add other ingredients to their products, namely L-tyrosine and L-theanine.

L-theanine, which Dr. Huberman devotes time to discussing, is known to have a mild anxiety reducing effect. Through the supplementation of, or inclusion in your caffeine, L-theanine allows for the reduction of potential anxiety caused by caffeine. L-theanine, through the same mechanism it lowers anxiety, also reduces the jitters that caffeine creates. Dr. Huberman, through mentioning his previous podcasts discussing supplementation, does endorse L-theanine as a way to promote a more restful sleep. He recommends taking L-theanine 30 to 60 minutes before sleep. Though not stated directly, this would also serve as a possible option to offset the negative effects that caffeine has on sleep.

4. Consider avoiding caffeine 10 to 12 hours before bedtime.

As you know, consuming caffeine increases energy levels and drinking it too late in the day can negatively impact you, causing a caffeine crash.

Additionally, caffeine can affect slow wave sleep and rapid eye movement sleep, both of which impact how you feel the next day. If you lack quality sleep and feel groggy the next day, you are more apt to increase your caffeine intake, which can lead to a bigger caffeine crash the following day.

5. Slowly weaning off caffeine can significantly reduce the symptoms that you may experience.

To increase performance enhancement, Dr. Huberman recommends slowly reducing caffeine intake to create a new baseline consumption. Dr. Huberman suggests consuming about half of your baseline to minimize caffeine intake. You will still have withdrawal symptoms, but they will be mitigated.

Once a new baseline is established, you can occasionally increase your consumption to boost physical and cognitive energy. This strategy does not come without its drawbacks, as you will feel more tired the next day and maybe even a little down. To combat this, Dr. Huberman recommends spending more time outdoors and getting in a little movement the day after higher caffeine consumption. With these recommendations, reducing caffeine consumption can allow you to gain its performance enhancing effects while still consuming it daily.

Any views, thoughts, and opinions expressed in this podcast recap are solely that of the host and guests and do not reflect the views, opinions, policies, or position of epocrates and athenahealth.

Source:

Huberman, A. (2023, June 23). AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation [Video]. YouTube. https://www.youtube.com/watch?v=FE0lTEUa7EY