Expert Position

What does Andrew Huberman say about caffeine?

Q: How much caffeine does Andrew Huberman recommend?

1 to 3 milligrams per kilogram of body weight. He works the example on air: at 100kg that is 100-300mg of caffeine, and he notes lighter people belong nearer 50-150mg.

Stanford neuroscientist, host of the Huberman Lab podcast

Andrew Huberman recommends 1-3 milligrams of caffeine per kilogram of body weight, which for a 100kg adult is 100-300mg. His better-known rule is timing: delay caffeine 90-120 minutes after waking so it does not blunt the natural morning cortisol pulse and cause an afternoon crash.

On the record

“So for most people, ingesting 1 to 3 milligrams of caffeine per kilogram of body weight is going to be the range in which caffeine can have positive effects without making us feel overly anxious”

Andrew Huberman · watch @ 45:54 →

What Andrew actually says

• The dose is bodyweight-scaled, not a fixed cup count — 1-3 mg/kg is the range he says gives the positive effects without the jumping-out-of-your-skin feeling.
• Delay caffeine 90-120 minutes after waking. This is the protocol he is most associated with, and the stated reason is avoiding the afternoon crash.
• He frames caffeine as a reinforcer, not just a stimulant — it increases your preference for whatever food, drink or environment you pair it with.

Where the other four land

2 of the other 4 experts also take a positive position on Caffeine.

Peter Attia Recommends With Strict Timing

Rhonda Patrick Strongly Recommends for Longevity

Bryan Johnson Avoids Entirely

Mark Hyman Cautious — Recommends Elimination for Some

Common Questions

How much caffeine does Andrew Huberman recommend?

1 to 3 milligrams per kilogram of body weight. He works the example on air: at 100kg that is 100-300mg of caffeine, and he notes lighter people belong nearer 50-150mg.

Why does Huberman say to wait 90-120 minutes before coffee?

To let the natural morning cortisol pulse run its course. Drinking caffeine immediately on waking blunts it, and he links that to the afternoon crash people then blame on lunch.

Does caffeine help exercise and memory?

He describes caffeine before exercise increasing dopamine release, and caffeine taken after a learning bout enhancing memory consolidation — an after-the-fact use most people miss.

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