Caffeine Timing Optimizer - Huberman Protocol
Calculate optimal caffeine timing based on the Huberman protocol: first coffee at 90 minutes past wake-up time, personalized cut-off using individual half-life and plasma concentration curve over 24 hours (Bateman equation), free, client-side.
Insert your parameters
5 fields to calculate optimal timing and customised plasma curve. All data stays on your device.
Caffeine results
Best Coffee Ever
08:30
Window: 08:00 - 10:00
Cut off caffeine
15:30
Con emivita 5h (tolleranza medium), 7.5h prima del bedtime (23:00) garantisce < 12% picco plasmatico all'addormentamento.
Plasma concentration curve over time (Bateman equation)
Pharmacokinetic simulation for wake-up time. Green line: optimal first coffee, red line: cut-off point, grey line: bed-time.
Huberman Protocol - Notes and Recommendations
Practical actions to optimize the effects of caffeine and protect sleep quality.
Afternoon test (Huberman ep #41): se oggi eviti caffeina dopo le 15:30 e domani ti svegli riposato, il tuo cutoff è corretto. Se hai dormito male, anticipa a 14:30.
Luce solare mattutina entro 30 min dal risveglio: attiva il picco cortisolo circadiano e riduce la "sleep inertia" senza caffeina.
Aspetta 90–120 min dopo il risveglio prima del primo caffè: permette alla adenosina residua notturna di decadere ed evita il crollo da cortisolo.
Tolleranza media: un giorno di pausa settimanale mantiene la sensibilità recettoriale.
Non assumere caffeina a stomaco completamente vuoto: può aumentare ansia e tachicardia (aggravato da CYP1A2 fast metabolizer).
Idratazione: accompagna ogni dose di caffeina con almeno 200 ml acqua (caffeina ha lieve effetto diuretico).
Come utilizzare Caffeine Timing Optimizer
Inserisci orario sveglia e bedtime
Usa gli orari reali abituali. Il tool calcola finestre relative: primo caffè 90–180 min dopo il risveglio (protocollo Huberman) e cutoff basato sulla tua emivita individuale.
Seleziona tolleranza e peso
La tolleranza determina l'emivita (bassa = 6h, media = 5h, alta = 4h). Il peso influenza la dose mg raccomandata (3 mg/kg, max 400 mg/day FDA).
Scegli la bevanda
Ogni bevanda ha profilo di assorbimento diverso. Cold brew ha ka basso (lento) ma alto contenuto mg. Matcha ha L-teanina che attenua il picco. Energy drink ha assorbimento rapido.
Leggi orari e curva plasma
La card principale mostra 1° caffè ottimale, finestra sicura e cutoff. La curva SVG visualizza la concentrazione plasmatica nelle 24h successive al risveglio con annotazioni.
Domande frequenti
Why wait 90-120 minutes after waking?
At dawn, circadian cortisol is already at its natural peak - adding caffeine at that moment creates interference and brings forward the afternoon "cortisol crash". Huberman (ep #41) recommends letting residual overnight adenosine decay before your first coffee.
How does plasma curve work?
Use Bateman's equation: C(t) = (D·ka)/(Vd·(ka−ke)) × (e^
What is the cutoff time?
Caffeine intake is not recommended after this time, calculated as bedtime - (half-life x 1.5). With a half-life of 5 hours and bedtime at 23:00, the cutoff is 15:30. It ensures less than 12% of peak plasma levels at sleep onset.
Why does cold brew have a different curve than espresso?
Cold brew has 0.4 vs 0.8 of espresso strength: peak arrives later but contains ~200mg vs ~80mg. Result: sustained plasma concentration over time, so earlier cutoff point.
Is this tool suitable for pregnancy or heart problems?
No. During pregnancy the FDA recommends < 200 mg/day (half-life of caffeine doubled). Cardiac conditions, arrhythmias, and hypertension require medical evaluation. Use this tool only as an educational reference - consult your doctor.
What is CYP1A2 and how does it affect me?
CYP1A2 is the liver enzyme that metabolizes caffeine. "Fast metabolizer" (genotype AA) has a half-life of ~3–4h, "slow metabolizer" (genotype CC) up to 7–10h. Genetic tests (e.g. 23andMe) can identify it, but use "high tolerance" for fast and "low" for slow.