Coffee and the brain - according to Andrew Huberman

Neuroscientist Andrew Huberman, known from the "Huberman Lab" podcast, often delves into the world of coffee and explains the science behind its effects on the brain, body and performance. Here are the key insights from his discussions about coffee.

  1. How caffeine works
  • Adenosine blocking: Caffeine blocks adenosine receptors in the brain that otherwise signal fatigue, keeping us awake and alert.
  • Dopamine boost: It also increases dopamine signalling, giving a pleasant feel-good effect.
  1. Timing is everything
  • Postpone your morning coffee: Huberman recommends waiting 90 minutes to 2 hours after waking up to allow adenosine and cortisol to stabilise naturally - this reduces the risk of an afternoon crash.
  • Avoid late coffee: Stop caffeine 8-10 hours before bedtime as its half-life of 5-6 hours can disrupt sleep.
  1. Performance and focus
  • Physical and mental acuity: Caffeine increases endurance by releasing fatty acids as fuel and boosts cognitive abilities, especially in tasks that require concentration.
  • Optimal dose: 100-200 mg is often ideal, depending on tolerance, to avoid side effects such as nervousness.
  1. Health benefits
  • Antioxidants: Coffee is packed with antioxidants that fight inflammation and oxidative stress.
  • Neuroprotection: Research Huberman highlights links coffee to a lower risk of Parkinson's and Alzheimer's.
  • Liver support: Regular consumption can protect against cirrhosis and fatty liver.
  1. Individual differences
  • Genetics: Some metabolise caffeine quickly, others slowly - the latter may experience more anxiety or sleep problems.
  • Tolerance: The effect decreases with daily use, so he suggests breaks to reset the sensitivity.
  1. Mental health
  • Anxiety: Caffeine can amplify stress in sensitive individuals, so Huberman advises caution for anxiety disorders.
  • Mood: Conversely, it can lift your mood and potentially help with depressive symptoms.
  1. Coffee and fasting
  • Intermittent fasting: Black coffee doesn't break the fast and caffeine can even boost fat burning and metabolism during fasting periods.
Huberman's point: Coffee is a powerful ally for health and performance, but the effects vary from person to person. Knowing your own caffeine sensitivity is key to optimising its benefits.

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