Timing Protocol
What researchers say about when, how and with what to take caffeine, and how strong the evidence is.
The verdict on Caffeine overall
Leaning for
Caffeine is worth using.
14 sources: 12 partly, 2 negative
Short answer
Delay intake 90-120 minutes after waking, so the natural cortisol pulse clears leftover adenosine and you avoid an afternoon crash (Andrew Huberman). Stop all caffeine 8-12 hours before bed (Andrew Huberman), or by 11:00 AM in a stricter rule (Ashley Mason, on The Drive). Morning-only coffee fits circadian biology best (Rhonda Patrick). Caffeine after a learning session can help memory.
One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Delaying caffeine 90 to 120 minutes after waking prevents an afternoon crash.
1 source: 1 positive. Fewer than 3 sources so far.
Researchers say
1 positive
Andrew Huberman, 5 mentions on this claim
Positive Video
on Huberman Lab, at 06:52 · positive
“90 minutes to 2 hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash”
on Huberman Lab, at 29:15 · positive
“90 minutes to two hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash”
on Huberman Lab, at 36:55 · positive
“what you'll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash.”
on Huberman Lab, at 56:34 · positive
“to 90 to 120 minutes after waking, there are a couple of things that are accomplished. First of all, you offset that afternoon crash.”
on Huberman Lab, at 46:57 · partly
“the recommendation that I've been making for some years now of delaying your caffeine by anywhere from 60 to 90 minutes comes about”
Studies show
No study counted yet.
Andrew Huberman Video · positive · 5 mentions
on Huberman Lab, at 06:52 · positive · Opinion
“90 minutes to 2 hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash”
on Huberman Lab, at 29:15 · positive · Opinion
“90 minutes to two hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash”
on Huberman Lab, at 36:55 · positive · Opinion
“what you'll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash.”
on Huberman Lab, at 56:34 · positive · Opinion
“to 90 to 120 minutes after waking, there are a couple of things that are accomplished. First of all, you offset that afternoon crash.”
on Huberman Lab, at 46:57 · partly · Opinion
“the recommendation that I've been making for some years now of delaying your caffeine by anywhere from 60 to 90 minutes comes about”
Built from every credited researcher and cited study on each claim.
Caffeine is worth using.
Researchers
Andrew Huberman, 13 mentions on this claim
Partly Video
on Huberman Lab, at 2:00:58 · positive
“ingesting caffeine as a performance-enhancing tool makes perfect sense.”
on Huberman Lab, at 2:19:21 · positive
“So caffeine is really an incredible molecule.”
on Huberman Lab, at 56:35 · positive
“And frankly, I felt like it was working pretty well for me.”
on Huberman Lab, at 07:10 · partly
“use the caffeine to get a natural lift in alertness and focus 2 hours later”
on Huberman Lab, at 22:47 · partly
“derive the benefits because there are many benefits to drinking caffeine”
on Huberman Lab, at 03:57 · partly
“But I promise you, even if you're in that category, you will sleep far better, meaning the architecture of your sleep will be better, and you will feel far more rested the next day if you abstain from caffeine within the eight to 12 hours prior to bedtime.”
on Huberman Lab, at 07:22 · partly
“Delaying caffeine at 90 minutes to two hours optimizes this relationship between adenosine and wakefulness and sleepiness”
on Huberman Lab, at 1:08:14 · partly
“So limit that caffeine intake to early in the day and don't go ballistic.”
on Huberman Lab, at 30:18 · partly
“delaying caffeine to 90 minutes to two hours optimizes this relationship between adenosine and wakefulness and sleepiness”
on Huberman Lab, at 1:08:03 · partly
“So some people use caffeine before training in ways that benefit them.”
on Huberman Lab, at 36:50 · partly
“and then, and only then, start to ingest caffeine”
on Huberman Lab, at 1:45:04 · partly
“you don't regularly ingest caffeine, please do not ingest caffeine on the day of any important mental or physical challenge”
on Huberman Lab, at 2:05:14 · partly
“Occasionally, using caffeine or frequently using caffeine prior to exercise is fine but be very careful.”
Chris Palmer, on The Diary Of A CEO, at 1:28:31
Partly Video · Opinion
Open the tape at 1:28:31 →“if you use reasonable small to moderate amounts of those on a regular basis I'm all for it”
Wendy Suzuki, on The Diary Of A CEO, at 43:59
Partly Video · Opinion
Open the tape at 43:59 →“overstimulation with caffeine is is not good for your your ability to put words together”
Dr. Michael Grandner, 2 mentions on this claim
Partly Video
on FoundMyFitness, at 1:30:34 · partly
“I don't recommend that people caffeinate as soon as they wake up. I recommend people wait an hour”
on FoundMyFitness, at 2:32:34 · partly
“you might want to like caffeinate at the start of the shift but not in the second half.”
Dr. Satchin Panda, on FoundMyFitness, at 1:05:15
Partly Video · Opinion
Open the tape at 1:05:15 →“much better to be caffeinated than be sleepy when you're driving to work.”
Dr Michael Israetel, on The Diary Of A CEO, at 50:47
Partly Video · Opinion
Open the tape at 50:47 →“start with as little as you need to get you going”
Dr. Lauren Colenso-Semple, on Huberman Lab, at 1:34:22
Partly Video · Opinion
Open the tape at 1:34:22 →“I think we see more performance benefits if you go from being, you know, caffeine naive,”
Guy Leschziner, on Rangan Chatterjee's channel, at 1:21:45
Partly Video · Opinion
Open the tape at 1:21:45 →“caffeine and um drugs like alcohol and and nicotine and and other recreational drugs is that it has some useful benefits as well”
Mark Hyman, on The Dr. Hyman Show, at 11:33
Partly Video · Opinion
Open the tape at 11:33 →“Caffeine itself isn't the problem. In the right context, it can actually be helpful.”
Michael Breus, on The Diary Of A CEO, at 18:10
Partly Video · Opinion
Open the tape at 18:10 →“wait 90 minutes, cortisol and adrenaline naturally drop. If you have your caffeine, then it actually boosts the cortisol and gives you a bigger bang”
Studies
NHANES, Psychiatry Research 2019, cited on Huberman Lab, at 1:27:26
Partly Study
Open the tape at 1:27:26 →“the dosage and the timing of caffeine ingestion is correct, then caffeine overall seems to be good for our mood and prevent depression”
European Journal of Nutrition 2020, cited on Huberman Lab, at 1:46:59
Partly Study
Open the tape at 1:46:59 →“might be considered an ergogenic aid for women who are in the menstrual cycle during all three phases of their cycle.”
Dr. John Kruse, on Huberman Lab, at 1:38:31
Negative Video · Opinion
Open the tape at 1:38:31 →“it's a pretty lousy stimulant”
Matthew Walker, on The Diary Of A CEO, at 57:31
Negative Video · Opinion
Open the tape at 57:31 →“caffeine will hurt your sleep and probably at least three ways”
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You know when to take Caffeine. A free account opens the interaction warnings for your whole stack. Pro adds chat about your own situation, drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies.
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