6 steps to reducing your caffeine intake
When it comes to stopping or reducing caffeine, you may experience withdrawal symptoms and be tempted to top up with caffeine to get rid of them.
It often helps to prep your brain and body first so you’re not running on empty.
To make the process easier, try the following steps:
Reduce daily consumption first
Especially in the afternoon and evening. Replace with naturally decaffeinated versions of your favourite beverages (these are usually labelled as using Swiss water or CO2 processing for decaffeination).
Get hydrated
As you reduce caffeine, increase water intake and consider adding some electrolytes (like Elete or LMNT) to support hydration which will alleviate the tiredness. Also eat balanced meals with a good serving of protein in each one to keep your mood and energy levels more stable.
Supplement with magnesium
In citrate or glycinate form. Around 200-350mg, this can help reduce the headaches that occur with caffeine withdrawals.
Get moving
Despite feeling more fatigued the best thing you can do is try and move more across the day. Use short movement breaks and a dose of fresh air if possible (even just opening a window briefly is beneficial) to help you ride out the energy dips.
Incorporate some full caffeine-free days into your week.
Try this when you’re under less pressure, for example, during the weekend or days off work when you have more flexibility to nap, go for a walk and do something fun.
Go for it
Once you’ve reduced dependency, try going 30 days caffeine-free and assessing the impact it has on your health, sleep, energy and how you feel overall.
Good luck 🙌
