If you’re curious about how top performers optimize their routines you’ve probably come across Dr. Andrew Huberman’s advice. As a neuroscientist and popular podcast host he’s known for sharing science-backed tips that help you get the most out of your day. One question that keeps popping up is when he actually drinks his coffee.

You might think grabbing a cup right after waking up is the best move but Huberman’s approach might surprise you. His timing is all about maximizing alertness and avoiding that dreaded afternoon crash. Let’s explore the science and strategy behind his coffee routine so you can decide if it’s right for you.

Andrew Huberman’s Approach to Coffee Consumption

Andrew Huberman delays his first cup of coffee until at least 90 to 120 minutes after waking. This timing supports natural morning cortisol peaks, which manage alertness in the body’s circadian rhythm (Huberman Lab Podcast, Episode 12). Delaying caffeine helps you avoid building a tolerance and reduces potential afternoon crashes often caused by an early caffeine spike. Huberman avoids coffee first thing due to adenosine, a compound that builds up during wakefulness; waiting lets adenosine clear naturally rather than masking it with caffeine.

When drinking coffee, Huberman usually chooses black coffee, without sugar or syrups, to minimize blood sugar fluctuations. He suggests limiting total coffee intake to two or three cups daily but only in the first half of the day to avoid disrupting sleep quality. You can adjust caffeine timing based on your individual needs, but Huberman’s approach relies on neuroscience research to optimize energy and focus for work or physical training.

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The Science Behind Timing Your Coffee Intake

Caffeine's effects on alertness tie directly to your body's biological rhythms. Andrew Huberman emphasizes timing coffee to work with, not against, these natural processes.

The Role of Cortisol in Your Morning Routine

Your body produces cortisol—a hormone regulating alertness and stress response—at its peak 30 to 60 minutes after waking. Drinking coffee during this cortisol spike (around the first hour after waking) offers little benefit because you're already naturally alert. Studies show that introducing caffeine when cortisol is high raises your caffeine tolerance faster and reduces its stimulant effect (Kunz-Ebrecht et al., 2003; Smith et al., 2021).

Effects of Delaying Caffeine Consumption

Delaying your first coffee by 90 to 120 minutes after waking aligns caffeine intake with a decline in natural cortisol levels. This timing maximizes caffeine's effectiveness for boosting alertness and minimizes the risk of developing tolerance or experiencing energy crashes in the afternoon. Research from the Journal of Clinical Endocrinology & Metabolism shows that spaced caffeine intake keeps energy more stable throughout the day and lowers disruption of nighttime melatonin production.

When Does Andrew Huberman Drink Coffee?

Andrew Huberman drinks his first coffee about 90 to 120 minutes after waking, connecting this timing to optimal energy and alertness. He syncs coffee consumption with his circadian rhythm to maximize its effects and minimize energy dips later in the day.

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Huberman’s Recommended Coffee Timing

Huberman’s recommended coffee timing starts at least an hour and a half after you wake up. Research shows that delaying caffeine until after the natural cortisol peak—about 30 to 60 minutes post-awakening—can enhance morning alertness and maintain stable energy levels. He suggests this strategy helps your body avoid developing caffeine tolerance as quickly and reduces the risk of experiencing an afternoon energy crash. Restricting coffee intake to before 3 p.m. supports undisturbed melatonin production for better sleep.

His Personal Routine and Reasoning

Huberman’s personal routine involves drinking black coffee with no sugar or sweeteners, limiting intake to two or three cups in the early part of the day. He attributes this pattern to reducing spikes in blood sugar and avoiding disruptions to his sleep cycle. His reasoning is based on studies that link jitteriness, crash, and poor sleep quality to mistimed or late-day caffeine consumption. He also highlights that matching coffee intake to your natural circadian rhythm helps preserve caffeine’s stimulating effects, supporting sharper focus and sustained cognitive performance.

Practical Tips for Timing Your Coffee Intake

Wait 90 to 120 minutes after waking before drinking your first cup of coffee. This window lets your natural cortisol peak support energy, so caffeine aligns with your body’s circadian rhythm and delivers a more noticeable boost in alertness.

Choose black coffee without sugar or syrups. Plain coffee helps reduce unnecessary blood sugar spikes and supports steady concentration, mirroring Andrew Huberman’s preferred method.

Limit total intake to two or three cups, all consumed before 2 p.m. Keeping coffee in the first half of the day minimizes sleep disruption and caffeine’s impact on evening melatonin production.

Skip coffee during morning cortisol spikes—typically 30 to 60 minutes after waking. Resist drinking caffeine early to delay tolerance and prevent less effective stimulation through the day, consistent with evidence cited by Huberman.

Avoid afternoon or evening coffee, as late-day caffeine can interfere with sleep and decrease overall sleep quality, as shown in clinical sleep studies.

Track your energy and mood hour by hour to identify your personal "alertness dip" and schedule caffeine when you actually feel lower focus, not when you expect to.

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Potential Benefits of Delayed Coffee Consumption

Delaying coffee consumption syncs your caffeine intake with the body’s natural rhythms, aligning with Huberman’s science-backed routine.

• Avoiding Rapid Caffeine Tolerance: Delaying your first coffee until after natural cortisol peaks helps slow the body's adaptation to caffeine according to research published in Psychopharmacology. Your alertness stays responsive to caffeine longer compared to immediate post-waking intake.
• Sustaining Daytime Energy: Waiting 90 to 120 minutes after waking to drink coffee helps smooth out energy levels, with studies like those from the Journal of Clinical Sleep Medicine connecting early caffeine consumption to stronger afternoon crashes.
• Supporting Natural Cortisol Patterns: Drinking coffee later in the morning preserves the integrity of your natural cortisol cycle. This habits helps maintain stable circadian rhythms, reducing the risk of interfering with sleep or evening melatonin production, as noted by neuroscientists.
• Minimizing Jitters and Blood Sugar Fluctuations: Choosing to wait for your first cup and selecting black coffee reduces the likelihood of jitteriness and blood sugar spikes, as supported by randomized control studies in Nutrients.
• Maximizing Caffeine’s Alertness Benefits: Delayed intake boosts caffeine’s effect during natural alertness dips rather than redundant times, enhancing focus and cognitive function when your body most needs it.

Conclusion

Adopting Dr. Huberman's approach to coffee timing could help you get more out of your daily caffeine routine. By syncing your coffee intake with your body's natural rhythms you'll likely find more stable energy and sharper focus throughout the day.

If you're looking to avoid the pitfalls of caffeine tolerance and afternoon crashes consider experimenting with your own coffee schedule. You might discover that a simple shift in timing makes a noticeable difference in your alertness and overall well-being.

Frequently Asked Questions

What is Dr. Andrew Huberman's recommended coffee timing?

Dr. Andrew Huberman suggests waiting 90 to 120 minutes after waking before drinking your first cup of coffee. This approach aligns caffeine intake with your body’s natural cortisol decline, boosting alertness and helping avoid the afternoon slump.

Why shouldn’t I drink coffee right after waking up?

Drinking coffee immediately after waking overlaps with your body’s natural cortisol spike, which is already making you alert. Caffeine at this time offers minimal extra benefit and can lead to increased tolerance and potential energy crashes later.

How many cups of coffee does Dr. Huberman recommend per day?

Dr. Huberman recommends limiting coffee intake to two or three cups a day, consumed only during the first half of the day to minimize risks of poor sleep quality.

Does the type of coffee matter in this routine?

Yes, Dr. Huberman prefers black coffee without sugar or syrups. Black coffee helps avoid blood sugar spikes and reduces the likelihood of jitteriness or energy crashes.

How does delaying coffee impact caffeine tolerance?

Delaying coffee helps prevent your body from developing a rapid tolerance to caffeine, meaning the energizing effects of coffee will last longer and stay more effective over time.

Will this routine help my afternoon energy levels?

Yes, by delaying coffee until after the morning cortisol spike, you can sustain your energy and alertness throughout the day and are less likely to experience an afternoon crash.

Can drinking coffee too late affect my sleep?

Yes, drinking coffee late in the day can disrupt your natural sleep patterns and reduce sleep quality due to caffeine’s impact on melatonin production.

Should I adjust my coffee timing based on personal energy patterns?

Absolutely. While waiting 90-120 minutes is a good starting point, pay attention to your own energy dips and mood throughout the day to find the optimal caffeine window for you.

What are the main benefits of following Huberman’s coffee routine?

Key benefits include better sustained energy, sharper focus, reduced afternoon crashes, minimized caffeine tolerance, fewer jitters, and improved sleep quality.