Do you enjoy and drink coffee? I love the ritual, taste, the buzz coffee provides. What a wonderful experience to get out and to meet a dear friend at the local coffee shop and share a coffee. ♥
I know coffee is one of those substances that each of us deals with differently in our bodies. I am sensitive to coffee compared to some of my friends. Some can have coffee later in the day, with no impact on their sleep or miss a coffee with no headaches appearing.
I will never forget being at Dr Libby’s ‘Beautiful You’ workshop in Sydney. She was talking about Rushing Women’s Syndrome and asking the group, ‘do you wake up with coffee and later in the day wind down with alcohol’? Since that workshop I have set a goal to give up coffee for a month each year to support my liver. Even though the side effects are getting better each time (pulsing headaches, foggy head), it still shocks me that compared to others they don’t experience anything!!
Recently, since the 30th October 2022 (approximately 152 days) I decided to have a break from coffee. My motivation and my why relates to improving my sleep. I have been looking to improve my sleep and wanted coffee out of the equation. I kept reading about how caffeine has a half-life of 5-8 hours—which means that if you have a coffee with 200 mg of caffeine at 2 pm, half of that (or 100 mg) is still in your system as late as 10 pm. Most of us think that caffeine gives us energy. What it actually does is mask our fatigue—making us feel energized. It blocks our adenosine receptors of doing its job of letting us know we’re tired. It could also lower my night-time melatonin levels – I don’t need that at the moment.
It took me 3 months before I felt good in the mornings and didn’t feel like I needed a coffee to start my day. I can say that it was all hard to give up. Even my Whoop recorded coffee has a positive impact on my daily performance (see my results below).
Reading up on coffee, I have found both advantages and disadvantages.
Advantages:
Increased alertness: Coffee is a stimulant that can help improve mental alertness, attention, and focus.
Improved physical performance: Coffee can increase metabolism and improve physical performance, especially during endurance activities.
Reduced risk of certain diseases: Studies suggest that coffee consumption may lower the risk of certain diseases such as type 2 diabetes, liver disease, Parkinson's disease, and some types of cancer.
Source of antioxidants: Coffee is a rich source of antioxidants, which can help reduce inflammation and oxidative stress in the body.
Social benefits: Drinking coffee with others can be a social activity that can help build relationships and promote well-being.
Disadvantages:
Caffeine dependence: Regular coffee consumption can lead to caffeine dependence, which can cause withdrawal symptoms such as headaches, fatigue, and irritability when caffeine is not consumed.
Sleep disruption: Caffeine can interfere with sleep, particularly if consumed in the evening.
Increased anxiety: High doses of caffeine can cause feelings of anxiety, jitters, and nervousness in some people.
Acid reflux: Coffee can exacerbate acid reflux and heartburn in some people, particularly if consumed on an empty stomach.
Staining of teeth: Coffee can stain teeth over time, particularly if consumed in large amounts or without adequate dental hygiene.
I don’t think it is about necessarily giving caffeine up completely, but about figuring out where your personal threshold lies. You don’t have to give up coffee cold turkey, but I think you’ll be surprised at the effect that cutting down can have on your health and energy.
I love how Dr. Andrew Huberman talks about coffee on his podcast - he says to use coffee strategically. One of his examples is to delay coffee consumption for a minimum of 1.5 to 2 hours after waking to maximize energy, reset your circadian rhythms, and improve sleep.
Here are all things I have given a go when decreasing and going without coffee for a while:
Have one shot of coffee versus the double shot you may get when you purchase from a coffee store
Find a replacement i.e., herbal tea, or swap to turmeric latte
Find a good quality decaf as a replacement
Take a good magnesium supplement when you start to taper off
Ensure you are hydrated with water
Try coconut water (most supermarkets sell coconuts)
Add an early morning walk or cold shower to your routine
Is it time you experiment with your dose of coffee consumption and the impacts on your mind, body and energy?
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