Stressed? Consider Reducing Your Caffeine Intake

If you’ve known me for any length of time, you know I love my coffee. You know I spent years consuming as much Starbucks as I could get my hands on. I looked for any excuse to grab coffee with a friend or teammate at work.

Coffee ran my life.

It ran my life because I needed the energy and stimulation it brought. I was chronically stressed, I wasn’t sleeping well, and I had zero energy as a result. It often took 2-3 Venti mochas just for me to make it through my day. So, I wasn’t only getting huge amounts of caffeine, but sugar as well, to spike my energy levels. The minute I started to crash, I went back for more sugar and coffee.

When I started my health journey, I gave up the sugary mochas, but I declared no one was going to make me give up my coffee.

I still haven’t given up coffee, but the way I consume it has changed, especially over the last 6 months.

What I didn’t know years ago was that the caffeine I was consuming was actually making my chronic stress worse and contributing to my lack of sleep (even when I would have told you caffeine had no affect on me).

When caffeine is ingested, it blocks adenosine receptors in the brain, leading to increased alertness and the release of adrenaline. This process triggers the body’s stress or “fight or flight” response, which elevates heart rate, blood pressure, and cortisol levels—the primary stress hormone. Elevated cortisol levels, in turn, can exacerbate feelings of anxiety and stress, particularly in individuals who are already prone to these conditions. Studies have shown that habitual caffeine consumption can increase baseline cortisol levels, suggesting a sustained stress response over time (PMID: 22189354).

You can probably picture this – all you’ve had for breakfast is caffeine, your adrenaline is already spiking, and then you get into a stressful situation (commute to work, an inbox full of emails, an intense meeting). Your already stressed system just becomes more stressed and you cross into overwhelm, anxiety, etc. And your stress has just self-perpetuated.

So, what can you do? There are a few options.

1. Drink your caffeine after you eat, not before. At minimum, have your caffeine with food instead of on an empty stomach.
   • Drinking caffeine with food helps reduce its impact on stress by slowing the absorption of caffeine into the bloodstream. This leads to a more gradual release of energy and reduces the sharp spike in cortisol and adrenaline that occurs when caffeine is consumed on an empty stomach. The presence of nutrients from food also helps stabilize blood sugar, mitigating the jitteriness and heightened stress response that caffeine can trigger on its own.
2. Slowly reduce the amount of caffeine you consume. When I decided I wanted to completely switch to decaf coffee, I did it gradually. I switch to half caffeine, mixing decaf and regular strength beans together. Then I ordered 1/3 caffeine coffee. Once I had gone through that order, I made the switch to all decaf.
   • Gradually reducing caffeine intake can help minimize withdrawal symptoms such as headaches, irritability, and fatigue. It also allows the body to adjust naturally, reducing reliance on caffeine for energy while stabilizing cortisol levels. This process can lead to improved sleep, reduced anxiety, and better long-term stress management, as the body becomes less dependent on caffeine’s stimulating effects.
3. Find a 3rd party-tested mold and mycotoxin free coffee. I researched several coffee companies and finally landed on Purity Coffee. What I really like about this company is that they publish all of their contaminant testing online for you to see. Get $10 off your first order with this link.
   • Choosing a third-party tested, mold- and mycotoxin-free coffee is important for reducing stress and supporting overall health. Mold and mycotoxins in low-quality coffee can contribute to inflammation, fatigue, and anxiety, potentially worsening stress levels. By opting for cleaner coffee, you’re minimizing exposure to harmful compounds, which helps support cognitive function, energy levels, and better stress management. This ensures you’re getting the benefits of coffee without the added burden on your body.

My relationship with coffee has evolved significantly over the years. I now prioritize how and when I consume caffeine, ensuring it’s not on an empty stomach and focusing on quality, third-party-tested coffee to minimize harmful toxins. By gradually reducing my caffeine intake and switching to decaf, I’ve noticed improvements in my stress levels, energy, and overall health.

If you’re looking to reduce stress and improve your well-being, small changes to your caffeine routine can make a big difference—without giving up coffee entirely.