September 19th, 2023

Coach Sophie

Hi everyone! So sorry to anyone who joined the event via Facebook yesterday, the video was for some reason taken down during the livestream:( Feel free to reach out to me if you have any questions about this coaching call on caffeine!

Some key take aways I’ll share here:

1. Caffeine is a mild and fast-acting central nervous system stimulator used by over 90% of people worldwide!

2. Caffeine has neuroprotective effects and has been studied thoroughly and shown to support both mental AND physical performance enhancement.

3. Coffee specifically has been studied in depth and associated with many health benefits to due its high antioxidant and micronutrient content. These benefits include lowered risk of cancer, heart disease, stroke, kidney disease, diabetes, and respiratory diseases. These benefits are associated with black coffee, not the fun and flavored lattes of the world!

That being said, adding a bit of monk fruit or honey to coffee is a healthy alternative to sweetened coffee beverages. I also recommend grassfed milks and creamers and, if choosing a dairy free creamer, try to avoid those containing gums and carrageenans as those are known to be inflammatory to the body.

4. Some CONS of caffeine!

– Can become a crutch! It is normal to have mild withdrawal effects if you are a regular caffeine consumer and miss or delay a dose. Studies have shown switching up the timing of caffeine intake and cycling some days on and some days off can help decrease dependence. Also, if you are using caffeine to disguise underlying fatigue, it could be a good idea to get your bloodwork checked and address root causes of that fatigue before turning to caffeine for fuel/energy!

– Can cause anxious symptoms: if you are overly stimulated, moody, or chronically stressed, reducing caffeine intake is recommended.

– Adrenal fatigue! Overconsumption of caffeine can cause your adrenal glands to burn out leading to fatigue, brain fog, body aches, and overall feeling suboptimal. This has happened to me before! If you think you might be over consuming caffeine (you can always ask your coach!), try reducing or even stopping intake for a few months to allow your adrenal glands to function properly again.

– Caffeine is a diuretic and can thus deplete us of micronutrients! Healthcare practitioners recommend consuming caffeine with an equal amount of water and, even better, add a pinch of Himalayan salt or electrolytes to prevent fluid imbalances in the body!

4. Who should talk to a doctor before consuming caffeine:

– As mentioned, those struggling with anxiety should consult a physician beforehand.

– If caffeine makes you jittery or you don’t feel well drinking it, try non-caffeinated drinks instead:)

– Those currently struggling with high blood pressure, heart conditions, or diabetes should consult a physician beforehand.

– Pregnant women should consult a physician beforehand. Recommened dose for pregnant women is less than 200 mg but can be recommended to fully abstain during pregnancy as well.

– Those trying to balance their hormones! If you are currently trying to balance your hormones (either sex hormones, adrenals, thyroid, etc.) it is recommended to speak to a physician first as caffeine can interact with our hormones.

5. Dosage + Best Sources and Practices

– Safest and most studied sources of caffeine are tea and coffee.

– Try not to consume on empty stomach and make sure to hydrate before caffeine.

– Try to avoid consumption after 2pm, even earlier if you have trouble sleeping.

– When possible, consume organic and fair-trade coffee for superior micronutrient and antioxidant profile.

– Upper limit of 400mg daily:) Average cup of coffee is 150-200mg, average cup of tea contains 25-75mg!

– Caffeine is in soda, coffee, tea, energy drinks, and chocolate… these sources can all add up over the course of a day!