Caffeine is a drug.
Yeah, yeah, we all know that—but we usually say it like a joke as we sip our fourth cup and pretend we still have control over our lives. But if you've ever tried to cut back, then you know the truth: caffeine is a drug in the way that drugs work. You start with a little. You feel good. You build tolerance. Then you need more. And more. And suddenly, you're two people in a household drinking two pots of coffee a day. (Ask me how I know.)
I've been wanting to cut back for a while. Nearly a pot of coffee a day doesn't sit right with me anymore—especially knowing what I know about how caffeine affects perimenopausal women. Coffee is fine (even helpful) in moderation, but moderation and I lost touch somewhere between cup number four and "Why does my eye keep twitching?"
The Flu Made Me Do It
The bad news is that I got the flu last week. But the upside? I wasn't remotely interested in coffee. Just the thought of a hot cup made my stomach turn. Since I already felt terrible, why not let the caffeine withdrawal ride alongside the flu and get it over with?
It was rough. After the fever and chills passed, the lingering headache from caffeine withdrawal stuck around. It took six full days to get through it. Six days of foggy thinking, low energy, and irritability. But once I reached the other side, I felt clearer, more grounded, and in control of my energy again.
Why Excessive Caffeine Can Hit Harder in Perimenopause
And if you're in perimenopause, excessive caffeine can add fuel to the hormonal fire. In excess it can spike cortisol, the body's stress hormone, which can mess with your energy, sleep, and mood, especially when you're already dealing with hormonal shifts and life stress.
When cortisol stays elevated due to high caffeine intake (especially combined with daily stress), it can disrupt sleep patterns, increase fatigue, and make recovery feel harder than it should. In midlife, that extra stimulation can do more harm than good.
The Surprising Benefits of Cutting Back
Once I got through the withdrawal, the benefits started stacking up:
More stable energy without chasing cup after cup
Better sleep and fewer 2 a.m. wakeups
Improved mood and focus (after the brain fog lifted)
Fewer crashes in the afternoon
Waking up feeling good—not immediately craving coffee just to feel human
Feeling more in control—less driven by the next hit of caffeine
Best of all, I can now use caffeine for what I actually want it for: performance.
Caffeine as a Performance Enhancer (Used Intentionally)
I call it my favorite performance-enhancing drug—but only when used intentionally.
Once I’ve eliminated the daily excessive caffeine intake, I can feel the full effects of one strong cup before a run, a race, or a higher intensity workout. It hits harder (in a good way), boosts focus, and improves perceived effort. That’s because when your tolerance is reset, the same amount of caffeine has a greater impact. Instead of drinking coffee just to feel normal in the morning, I use it to feel energized when it matters. It becomes a tool—not a daily requirement.
Even if you still enjoy coffee most days, taking a break once or twice a week can help you avoid building a high tolerance. When I’m training for a race, I like to skip coffee Tuesday through Friday, then have it Saturday morning before my long run—and let me tell you, I feel it. That first sip hits different when you haven’t had it all week. It’s like turning on a light switch for your brain and legs at the same time.
Tips If You're Thinking of Cutting Back
If you're considering reducing your caffeine intake, here are a few things I've learned (the hard way):
1. Taper if you're healthy—don't go cold turkey unless you're already down for the count.
Drop a cup a day, switch to half-caf, or replace one serving with tea. The symptoms can hit hard if going cold turkey.
2. Plan for withdrawal.
Expect 2–10 days of fatigue, irritability, and headaches. Hydrate, rest, and remind yourself it's temporary.
3. Use caffeine as a tool, not a crutch.
Once your tolerance resets, save caffeine for when it counts—tough workouts, long runs, or focused work sessions.
4. Reflect on your relationship with caffeine.
Are you drinking it because you enjoy it or because you can't get through the day without it?
Ready to Feel Better?
You don't have to give up caffeine forever—I certainly won't. But scaling back helped me feel more like myself again, especially when my body already has enough going on.
If you're navigating perimenopause, dealing with energy crashes, or just ready to feel more in control of your health, that's what I help women do. As a board-certified health coach, personal trainer, and running coach, I work with women who want to feel stronger, more energized, and more in charge—without relying on stimulants to get through the day.
If you're ready for personalized support, let's talk. Coaching spots are limited, but I'd love to hear more about your goals and how we can work together.
P.S. Just ONE spot left in my 6-week Unstoppable You beta challenge starting April 28. You’ll get movement, nutrition, mindfulness, and personalized coaching—all for $197 (or $97 if you’ve got your own Apple Watch/Garmin and scale that measures body fat %). It’s appropriate for all fitness levels, sustainable, and designed to help you feel good in your body. This is your invite to join this small group before I take it to the workplace world. If this feels like a sign, maybe you’re the one more person I’ve been saving that last spot for. Message me if you want to learn more.
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I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
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