What Really Happened When I Quit Caffeine for 30 Days

I have an intense fondness for coffee, perhaps excessive. Previously, I would consume up to four Nespresso servings every morning—always opting for the strongest blend available. The anticipation was high for my initial sip, yet by the time I reached my third cup, I realized holding off on the fourth might be wise, though self-control often eluded me. It turns out that each pod contains around 100 milligrams of caffeine. This amount can accumulate rather swiftly.

When my ex-colleague, writer Jeff Pearlman, posted on Twitter that he stopped consuming caffeine in August, I pondered whether I should follow suit. This is how things went after I decided to quit caffeine myself.

The Reason Behind My Choice to Quit Caffeine

I incur the cost of that 400 mg of Nespresso-derived caffeine. Typically, I begin to experience tremors, and without having breakfast, my stomach becomes uneasy.

As a former heavy coffee drinker, Pearlman also hated how it made him feel. “I dig the initial buzz,” he told me. “But then I’d drink and drink and drink, and by 3 p.m., I’d need a nap. It made my hands shaky and my mind race. I work in coffee shops a lot, so it came with the turf. But after a while, I needed to shift.”

Pearlman transitioned to decaffeinated coffee and found it surprisingly simple to quit caffeine. "I didn't really miss it," he mentions. However, he clarifies that he isn't completely finished with regular coffee yet. "Occasionally, if there's a flavored caffeinated option I enjoy, I might opt for a mix—70% decaf combined with 30% of the flavorful variety. This choice is purely based on flavor and consistency. Nonetheless, the process has generally been effortless without experiencing any withdrawal symptoms such as headaches or strong cravings."

After mulling it over for several months, I finally opted to give it a shot.

What occurred after you stopped consuming caffeine?

Some of the short-term effects of caffeine withdrawal can include:

• Headaches
• Tiredness
• Fatigue and lethargy
• Irritability
• Blurred vision
• Decreased contentment and well-being
• Less motivation

Like Pearlman, it was easier than I thought to give up caffeine. I love the taste of coffee and drink mine black. So switching to decaf pods did the trick. Unlike Pearlman, though, I had side effects. On the first day, I experienced a bad headache..

“The headache experience, which is very common, is a sign of withdrawal from the caffeine dependency,” says Kara Fitzgerald, author of Younger You: Decrease Your Biological Age and Live Longer, Healthier It may be short-term, but it can truly be challenging to get through and often drives all of us to seek out a caffeine boost to prevent withdrawals.

I experienced fatigue throughout the entire day during the initial two weeks as well. This occurs because eliminating caffeine initially makes one feel lethargic, diminishing both energy levels and concentration abilities, explains Hayley Miller, a registered dietitian nutritionist working with Persona, a customized vitamins and supplements provider. "Fortunately, this phase won’t last long due to our bodies' remarkable capacity to adjust. Within just a couple of weeks after stopping caffeine intake, you should anticipate regaining your cognitive sharpness and focus."

Long-Term Effects of Giving Up Caffeine

It took time, but my focus eventually evened out and seemed to be more consistent throughout the day instead of peaking in the morning and waning in the afternoon.

I experienced better sleep as well. The only time I consumed caffeine was in the morning, and it amazed me how it could affect my rest. As Fitzgerald points out, "You uncovered the most significant advantage of being caffeine-free." He further explains that since caffeine is a strong stimulant that easily enters the brain and blocks adenosine receptors, the primary gain from abstaining is enhanced sleep quality.

Fitzgerald mentions that the half-life of caffeine typically averages around five hours. "For individuals with slower biotransformation enzymes, this duration is even longer," she clarifies. This extended period implies that eliminating all traces of caffeine from one's system could require more than ten hours. Consequently, it isn’t shocking that caffeine impacts sleep patterns. People with sluggish metabolism might face further issues such as elevated blood glucose levels, raised blood pressure, changes in their ability to tolerate physical activity, and an enhanced likelihood of experiencing non-fatal heart attacks." (Such consumer-oriented DNA testing kits as 23andMe potentially offer insights into whether someone processes caffeine rapidly or slowly, Fitzgerald notes.)

Abstaining from coffee offers an additional advantage: "As caffeine acts as a diuretic, accelerating the rate of urination—it can reduce how often you visit the restroom," explains Miller. "Furthermore, eliminating caffeine might enhance your nutritional intake by aiding your body’s absorption of B vitamins and other crucial nutrients. Essentially, giving up coffee may allow you to derive greater benefits from your meals."

Pros of Caffeine

Although Fitzgerald notes that the evidence is still being scientifically investigated, caffeine could potentially act as an agent for increasing lifespan. "The indications suggest this from experiments with fruit flies, mice, and worms," she explains. "There isn’t much data yet from human studies. Additionally, it’s believed to have neuroprotective effects when consumed moderately in people, which means it can help protect against age-related conditions such as dementia or Parkinson’s disease."

When focusing on what surrounds the caffeine rather than the caffeine itself—such as within coffee or tea—you'll discover that these beverages are praised for their abundance of phytochemicals which offer additional health benefits.

When examining research involving people who drink coffee, we observe that they generally enjoy extended lifespans—regardless of whether their consumption includes caffeine," explains Fitzgerald. "Personally, I savor my routine cup each morning and value the advantageous plant compounds present. Unless it's an infrequent decaffeinated option, I refrain from having coffee later in the day so as to ensure sound nighttime rest.

Caffeine serves as a natural energizer, and according to Miller, it's an excellent method for gaining a quick boost early in the day and combating afternoon lethargy. "However, moderation is key," she notes. "It's advisable not to exceed roughly the amount found in four cups of coffee daily."

Could eliminating caffeine transform your daily existence?

A month has passed since I started this experiment, and honestly, I'm unsure if I'll return to my old ways. The improvement in the quality of my sleep is remarkable, yet I find myself missing the quick boost that caffeine used to provide. Perhaps, I will occasionally indulge in a cup or perhaps blend regular with decaffeinated coffee to observe the effects.

Miller suggests that whether you decide to switch to decaf depends on how you use caffeine and your personal lifestyle. "Should you enjoy sipping coffee for the flavor or relish having a latte from your favorite café, giving up caffeinated coffee might not be needed," she states. "However, if you turn to caffeine as an everyday booster, there could be underlying factors such as poor sleep quality, high stress levels, or inadequate nutrition impacting your concentration and wakefulness. Instead of depending solely on that daily brew, consider making adjustments in your overall habits."

This post originally appeared at Nation Daily News

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