FIND YOUR SWEET SPOTWITH CAFFEINE

IF YOU HAVE a mug, T-shirt, or tattoo that says something like, “But first, coffee,” you’re in good company. My relationship with this legal addictive stimulant is the longest romantic relationship in my life—so far, anyway. I’ve had to learn the hard way, though, that too much of a good thing is possible. Sound familiar? Then this chapter on finding your sweet spot with caffeine is for you.

My love affair with coffee started when I was very young, sneaking sips of my mother’s deli coffee with half-and-half in it. By the time I was in high school, I couldn’t start my morning without caffeine. My tastes and preferences morphed and evolved over the years, but by the time I was in my mid-twenties I was drinking about eight cups of black coffee a day—at least on the days I was working at the hospital, where the Starbucks counter was a welcome refuge from the crowded nutrition office. I’d start with a 24-ounce cup while I was getting ready for work in the morning, another 16 ounces during morning rounds, and then usually another 16 ounces in the afternoon when I took a walk around the block.

The winter I was thirty, though, my insomnia was the worst it had been in years. I would wake up at 3 a.m. many nights, unable to sleep. I got into this strange routine where I’d go tire myself out doing thirty minutes of cardio in my building’s basement gym, take a shower, and go back to bed. I chalked it up to work stress. Those heart palpitations? Anxiety. Feeling sad about my love life—anything but coffee.

I finally decided to see my doctor, who asked me a bunch of questions about what was going on in my life and then finally got to, “So how much coffee are you drinking?”

Yeah. That.

So, Wait, Is Caffeine Good or Bad?

Coffee (caffeine, in general) actually has been shown to have some health benefits, but how much we consume and when we consume it plays a big role. According to the 2015-2020 Dietary Guidelines for Americans, a healthy adult can safely consume up to 400 milligrams of caffeine per day, which is equivalent to about four 8-ounce cups of brewed coffee per day, unless you’re drinking a stronger cup, such as Starbucks, where a Grande of drip coffee can clock in anywhere from 260-360 milligrams, depending on the type you get.⁵⁵

A shot of espresso has about 75 milligrams of caffeine and tea also provides caffeine, depending on the type and steeping duration. According to the Mayo Clinic, black tea, for example, contains anywhere from 14 to 70 milligrams per cup, and green tea has 24 to 45 milligrams.⁵⁶

Regular coffee intake has been linked to improved short-term memory function and a lower risk of diabetes, certain cancers, cognitive decline, and neurological conditions like Alzheimer’s disease. A small to moderate dose (20–200 milligrams or one to two cups) has been shown to improve exercise endurance. There’s also the social component to consider. Connecting with friends, family, and colleagues over a cup of coffee or tea is a central part of many cultures.

However, caffeine may not be appropriate for people with certain heart conditions, and excess intake can lead to sleep disturbances, gastrointestinal discomfort, and it may also amp up anxiety. Of course, there’s also caffeine withdrawal, where you experience headaches, irritability, and even flulike symptoms when you don’t get your fix. Another big one is that coffee and tea beverages can easily become vehicles for sugar, which can contribute a lot of excess calories that may not actually feel like anything.

Some people are more sensitive to caffeine than others. Many factors can impact how the body metabolizes caffeine. A few big ones are smoking, some medical conditions, and the use of certain medications, such as oral contraceptives. A person’s sweet spot with caffeine—namely, how much they can consume without feeling negative effects—can vary greatly between individuals, and it can change over time as they go through changes.

How Do You Cut Back on Caffeine Without Going Crazy?

If you suspect your caffeine intake is way above your sweet spot, there’s hope. If it’s not realistic (or medically necessary) for you to quit cold turkey or sharply reduce your intake right away, a gradual approach can help you get to where you want to be with a minimum of pain.

• Set a clear goal. Rather than vowing to “cut back,” get specific with yourself. What is your ideal amount of caffeine? How far are you from that? How long do you want to take to get to your goal? Say you want to go from six cups a day to one—you could start by having five cups a day for a week or two, four cups a day for the next week or two, and so on until you reach your goal.

• Identify barriers. Take an honest look at the role caffeine plays in your life, and be real about situations where you might be tempted to revert back to old habits. For example, there might be that “need” piece where you feel like crap when you don’t have a cup in the morning, or it’s your little bit of “me” time before the rest of your household wakes up for the day. Maybe taking a walk to go get a cup of coffee in the middle of your workday can be the only way you feel like you can take a break, or helps you reach your steps goal. Or maybe that cup of coffee with a friend is an important part of your social life.

• Be prepared. Now that you’ve identified which situations you may need a plan for, you can brainstorm some ways to work through those barriers. You could start by changing your order from a large to a small (or switching to a smaller mug at home or at the office), or by cutting it with half-decaf. You might also consider a non-coffee beverage like green or herbal tea, or even water or seltzer. This can actually be a great time to branch out and try new things. Remind yourself that it’s about the experience more than anything.

That said, if physical dependency is your issue, be realistic about the fact that you’ll probably have some withdrawal symptoms. While gradually reducing your caffeine intake does help guard against this, your body’s not stupid—it will usually notice if you make a change like that. Remind yourself that your headache, irritability, and other symptoms are temporary and will get better. However, if it helps you manage your energy through the day, make note of when you tend to suffer most and plan to do tasks that require less focus or interaction with others. If possible, give yourself a few breaks through the day.

• Set a curfew. Because caffeine can impact us for many hours after we drink it, setting a time to cut yourself off can help avoid caffeine-related sleep disturbances.

• Prioritize nutrition. A really common thing I see with clients who are cutting back on caffeine is cravings for sugar or fatty, nutrient-dense foods. Rather than try to white-knuckle it and ignore those cravings, acknowledge them and make sure to fuel yourself with well-balanced meals and snacks that provide a stabilizing balance of protein, fat, and carbs. Drink plenty of water too—even mild dehydration can make you feel sluggish, exacerbating withdrawal symptoms.

• Be active. Endorphins are magic for boosting energy and mood when you’re feeling droopy. If a formal workout or gym visit just doesn’t feel like an option, a brisk walk or other gentle movement you enjoy totally counts.

• Establish a solid sleep routine. This is a great time to get into a consistent routine with your sleep and wake times. Aim to go to bed and wake up within an hour or two of the same time each day—yes, even on weekends. Having morning and evening rituals you enjoy (as we talked about in the chapter on embracing routine) can make this process feel like good self-care rather than a chore.

Bottom Line

Caffeine may have some health benefits when consumed in moderation, but having too much can cause problems. Creating a plan to help you gradually get to your sweet spot can help you enjoy it without feeling like a slave to it.