Hello, my energetic Plante Lifers!
We’re about to venture into dangerous territory this week. I just might come between you and your daily java fix.
Yep, that’s right. And I’m ready to rumble! This week, we’re going to talk about caffeine. You may think it’s your friend, but this could be one toxic relationship.
If you constantly feel worn down, exhausted or frazzled, even after a few cups of coffee, it might be time to take a serious look at your caffeine intake.
Caffeine can make you feel as if you have more energy, especially within the first couple of hours after consumption. But of course, once the caffeine has worn off, you’ll end up feeling more tired than you did before you drank that grande Americano.
So in this week’s blog, I’m going to give you the scoop on how caffeine messes with your body chemistry and some of my favorite tips on how to break up with coffee for good (or at least maintain some healthy boundaries so you’re not seeing each other as much ). 😉
OK, here’s my issue with coffee consumption—coffee stimulates the adrenal glands, which are small but mighty endocrine glands that manufacture and release hormones such as cortisol, estrogen and testosterone that are crucial for life, health and vitality. They also trigger the fight-or-flight response when we’re confronted with stressors—like being chased by a saber-toothed tiger or a stressful work situation. (FYI – Our body doesn’t know the difference, so basically your boss is the same as a wooly mammoth.)
Every time you drink coffee, you’re basically re-activating your body’s fight-or-flight response. But instead of releasing adrenaline so the body can react to a real stressor, like said extinct large toothed animals, the adrenals are releasing the stress hormone cortisol in response to your coffee consumption.
And cortisol is released whether you’re under mental stress or not. Eventually, from overuse and those four cups of coffee a day, you will burn out your adrenal glands and end up with what is called adrenal fatigue.
Here’s what adrenal fatigue can look like:
Our cortisol production is naturally high in the early morning, around 7 a.m., because one of its main functions is to help you rise and shake your bootie for the day. But people who chronically stress out their adrenal glands to overproduce cortisol ultimately change the concentration, so cortisol ends up being low and slow instead of high and mighty when they wake up in the morning.
And guess what? Bingo! They then reach for a cup of coffee to spike their cortisol levels again.
These same people experience huge cortisol surges at meals, which causes them to overeat. They in turn wind up with higher body fat, lower muscle mass, and a reduced metabolism so they burn fewer calories.
They usually suffer from sleeplessness and insomnia at night because elevated cortisol levels keep them from entering Stage 4 sleep, which is the oh so important rebuild-and-repair deep sleep your body needs to feel revitalized and rested.
And for the ladies—how about skin aging and wrinkling? Caffeine dehydrates the body and elevates cortisol levels. This leads to dehydrated skin and premature wrinkling.
Enough said. Mic drop.
Look, I’m not saying there aren’t benefits to a little cappuccino; there are plenty!
For example, a study published in 2006 showed that those who drink at least one cup of coffee a day were 20 percent less likely to develop liver cirrhosis — an autoimmune disease caused by excessive alcohol consumption that could lead to liver failure and cancer. Coffee could reduce your risk of developing Type 2 diabetes and may even protect from Alzheimer’s disease and dementia. We also get more antioxidants from coffee than any other source! According to a study done in 2005, “nothing else comes close” to providing as many antioxidants as coffee. While fruits and vegetables also have tons of antioxidants, the human body seems to absorb the most from coffee.
So, you just need to sip your cup of Joe with moderation and a little self-care.
For me, I love the whole experience of coffee…making it, the grinding of the beans, the smell, that first warm sip, especially in bed on a Sunday morning. I love meeting friends for coffee and working in coffee shops. You picking up what I’m putting down here? I LOVE coffee.
So when it came time to curtail my own caffeine habit, this is what I did.
First, I started by combining a yummy herbal coffee like Teeccino with my regular coffee. Teeccino is way less acidic and totally caffeine free (score!). I eventually used more and more herbal coffee and maybe only a tablespoon of regular coffee, you know, just to keep it real. 😉
Then it hit me, the caffeine isn’t the thing I love about coffee; it’s the ritual of coffee. This way, I still have the ritual without the caffeine, so it’s like a placebo.
I then started mixing it up in the mornings. Maybe just warm water with lemon for a gentle liver detox first thing, or some green tea, or my new fav—Matcha green tea with homemade almond milk and vanilla—it’s a lil bit of heaven!
I also added in more Vitamin B. Vitamin B deficiency is linked to low energy levels, among other things. Seriously—mood changes, poor concentration, anxiety, and depression can all be signs of a vitamin B deficiency. (P.S. If you’ve never had a B12 shot, it’s a revelation!)
And most importantly, I sleep more!! I started going to bed earlier. I finally had to admit, I need at least eight hours of sleep. Nine hours is bliss. It’s just the way it is. In fact, this is true for most women. And sleep, my friends, is the best makeup anyone can ask for. So now, I aim to hit the sheets 30 minutes earlier, and I usually end up getting significantly more sleep. In turn, I feel way more refreshed in the morning and don’t feel the need to reach for a jumbo mug of java.
Finally, I also upped my spiritual and self care practices, the first and foremost being meditation and breathing exercises. Your mind is damn powerful! It’s been proven that visualization exercises can help bring you closer to achieving your goals.
So, next time you’re feeling drained of energy, try this simple exercise:
Sit on a chair with your back straight and your hands on your knees.
Take in really deep belly breaths. Feel the breath pushing in and out your gut, and keep your back straight and feet firmly planted on the ground.
Close your eyes and simply envision yourself feeling positive and energized. Pretty soon, you’ll feel an increase in your mental and physical awareness.
Whether you’re ready to break up with coffee for good or not, you can use these tips to maintain a long and loving relationship with caffeine that supports your healthy lifestyle.
Are you addicted to your morning coffee? Have you switched to a caffeine-free alternative? Give me the scoop in the comments below! And don’t forget to sign up for our newsletter!
LOVE + kick ass mornings,
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