Behaviors15 mentions

Delay Caffeine 90–120 Minutes After Waking

Wait about 90 to 120 minutes after waking before having your first caffeine dose, especially on non-training days or if you tend to get an afternoon energy crash. This timing is meant to let the natural morning cortisol/adrenal wake-up process unfold and to reduce the later dip in alertness, while also helping some people preserve better nighttime sleep.

1 / 15

“This is where the recommendation that I've been making for some years now of delaying your caffeine by anywhere from 60 to 90 minutes comes about. So the logic here is if you drink your caffeine not immediately after waking, but let's say an hour after waking or 90 minutes after waking, it's going to flatten out a bit the downslope of that cortisol.”

huberman · How to Control Your Cortisol & Overcome Burnout · Aug 4, 2025 · 46:56 · open ↗

All mentions15 clips