Caffeine Breakup: My Coffee Detox and Its Benefits
So… I decided to take a few weeks off from coffee.
I know, I can see and hear some of you gasping, grimacing, or shaking your heads. As I shared this goal with others, I often got the perturbed response, “But why?!”
My two favorite coffee mugs say: “Coffee: (n) Survival Juice” and “Seize the Day”. The internet is full of jokes and memes such as: “Do not speak to me until I have had my coffee” or “A Dark Magical Substance That Turns ‘Leave Me Alone’ into ‘Good Morning Honey.’ This is a relationship many of us have with coffee; not only is it associated with the start of our day, but there is a ‘need’ for it in order to have a ‘good day’. At what point is this relationship unhealthy? How do you know if you should do a coffee detox?
For me, a sign that my coffee consumption has become unhealthy is the feeling that I need more in my day and that the craving for more is getting stronger. Usually, by this point, the energy ‘kick’ and mental clarity it used to give me are no longer noticeable. This is when it is no longer a ceremonial treat for me, but a drug to get through my day; a necessity to prevent headaches and moodiness. This is when I know I have reached an upper limit for myself, and it is time to plan a coffee detox.
Coffee does have health benefits, and many people can consume it without ill effects. It boosts energy levels, supports digestion, relieves headaches, improves focus and alertness, and even elevates our mood. Recent research has shown that drinking coffee is associated with a reduced risk of coronary heart disease, type II diabetes and Alzheimer’s disease. As one of the world's most widely consumed psychoactive substances, caffeine has a powerful impact on our bodies and minds. The key is moderation; while coffee does have benefits, it also has risks, and the caffeine in coffee should be respected. Drinking excess coffee can put a strain on our bodies.
Who Shouldn’t Have Coffee or Benefits from Reducing Coffee?
You should not have coffee at all if you:
a) experience heartburn, nausea, anxiety, or heart palpitations after consuming a cup of coffee.
For others, a small amount is fine but it is important to limit intake if:
b) you are someone who is frequently stressed and often in ‘fight or flight’ mode. Too much coffee when in this state puts unnecessary stress on your adrenal glands and liver, which will only increase feelings of exhaustion, perpetuating the cycle of needing more to function.
c) you feel unmotivated or act like a zombie until you drink your morning coffee, this is a good indication that you should reduce or take a break from coffee.
d) you have withdrawal symptoms and headaches, and you feel you can not live without it.
Coach Emily Science Lesson Caffeine and Biology:
Caffeine blocks receptors in our brain that tell us we are tired. It also forces the adrenal glands to release cortisol (a hormone that is released when we are stressed). What’s important to know here is that consistent and high amounts of caffeine intake will force your adrenal glands to overproduce cortisol. This can cause irritability, sleep trouble, brain fog, memory or focusing issues, and extreme cravings for sweets and carbohydrates. If cortisol is out of balance, your melatonin levels usually are too. This can cause a cycle of dependency on coffee to keep you awake during the day.
So, why do I do a coffee detox?
To put it simply, I do it for my mental health and physical health. I aim to do this 3-4 times a year.
I reset my relationship to that delicious, black liquid that just smells and tastes satisfying and irresistible.
How do I do my coffee detox?
I start by reducing the amount I drink. I wean down over a 3-week period until I am down to half a cup a day. Something like this:
Week 1: cut coffee intake in half (e.g. if it's 4 cups per day, I go down to 2)
Week 2: reduce by half again
Week 3 it's just a few sips
Quitting ‘cold turkey’ is not recommended, since many of the withdrawal symptoms can be avoided or lessened by reducing the intake gradually over a few weeks. Avoiding the withdrawal symptoms is especially helpful if you want to keep your job, your friends, and your partner!
To make the transition easier, I consume a different hot drink in the morning. A strategy you can use is to consume tea first, which still has caffeine and then switch to something with no caffeine. This has helped with the habit and routine associated with having a coffee as I start my day. I have tried various coffee replacements. Personally, I have found that I prefer the earthy tea flavors. Here are some of my top favourites:
Matcha tea is similar to green tea but has a deep earthy taste, is less watery than tea creating a similar ‘texture’ to coffee. It is grown in the shade increasing its chlorophyll content and leaves are ground into a powder. It is quite high in antioxidants, and improves alertness and focus, while decreasing stress levels. My favourite brand is DōMatcha.
Pu’reh tea (made popular by the author Tim Ferriss) is a fermented black tea that can improve digestion, heart health and also has antioxidants and probiotics.
Dandy Blend is a good coffee substitution that has a nice bitter taste. The Dandelion in it is also beneficial for liver health. This is caffeine free.
Mushroom powders do not have caffeine and there are a variety to choose from which can provide different health benefits such as immune, memory and digestive support. I love Harmonic Arts mushroom powders! Their elixirs are awesome and my favourite is Kick Start. It has a nice bold flavour similar to coffee.
It is important to hydrate during a coffee detox by ensuring you drink plenty of water. Exercise can also help to improve your energy levels, along with getting enough sleep.
Coach Emily Science Lesson on Caffeine - Tea Vs. Coffee:
Coffee contains around 100-140 mg of caffeine per cup (250 mL), while matcha contains 70 mg per cup. Matcha also contains L-Theanine which offers a calm energy focus. Caffeine in coffee has a rapid absorption where about 99% is absorbed in just 15 minutes, giving you a kick!
As many of you coffee drinkers know, the more you drink, the more you need over time to get the same effect. Tea does not seem to have this accumulative effect. Tea is a great way to transition away from caffeine.
Quality Matters
I personally enjoy my coffee black and I love making pour-over coffee, taste matters! The quality of the coffee matters too. I always choose Fair Trade and organic beans.
Coffee plantations and the way they are conventionally grown usually take away land from farmers who could be growing food for their families. Choosing Fair Trade means the coffee has been sustainably and ethically produced; farmers and workers are provided a better standard of living without using child labour, and workers are less likely to be exploited or forced to work in dangerous conditions.
Coach Emily Holistic Tip:
Wait 30 minutes (or more) upon waking before your first sip of coffee. Cortisol is the highest when we wake in the morning, so waiting will lessen the impact on your adrenals
Add fat to your coffee and remove the dairy and sugar (which only increases the craving and energy crashes). Try a Bulletproof Coffee*, collagen powder, MCT oil, or coconut oil. Adding healthy fat to your coffee will slow the rush of caffeine into the bloodstream, providing a steadier source of energy. Healthy fats also provide fuel for the brain - Hello, focus!
I encourage you to consider your relationship with coffee. What emotions and feelings come up for you with the thought of removing it from your day? Have you tried removing it before? I would love to hear from you. Let me know!
Each time I engage in a detox, the process becomes more manageable. The reason behind my decision to undergo detoxification is to improve both my physical and mental well-being and to be within the beneficial range of what coffee can offer. Through this practice, I can reset my relationship with coffee, which in turn enhances my enjoyment of it and alleviates any guilt I may have felt previously. It feels satisfying to return to a coffee intake baseline, as I am not overtaxing my adrenals. I am also reducing my dependence on it and consuming it purely out of pleasure.
"I find happiness in simple pleasures, like a good cup of coffee."
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