Coffee & caffeine isn’t just a morning ritual - research demonstrates how caffeine transforms both performance and health. But with misinformation everywhere, how much should you really drink?
In this episode, Peter Tierney breaks down how to optimize caffeine consumption for competing, exercising, and even living longer. With 13+ years training elite rugby and soccer teams, Tierney dives deep into the nuances that most “coffee bros” miss.
You'll learn:

Science-backed guidance on exact caffeine dosing for performance
When to strategically use coffee vs. risk jitters
Optimizing for competitions vs. recreational training
Little-known ways coffee boosts longevity
How to harness benefits without disrupting sleep

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Quotable moments:
"If the caffeine you're taking in the morning is masking. Your four hours of sleep, there's, there are other issues that you need to address." – Peter Tierney

ABOUT THE BLUEPRINT PODCAST:
The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.
Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.
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