If you're someone who struggles with caffeine anxiousness or restlessness, or you simply want to better manage your caffeine consumption, then this article is definitely for you!
I'll provide you with my personal checklist to optimise your caffeine consumption, as I strongly believe in the benefits of incorporating coffee into your diet as a natural superfood.
You can also watch my youtube video on the top 4 ways to eliminate coffee jitters, otherwise you'll get the full tips inside the blog.
Either way, today you'll how to break free of the coffee jitters and ditch the afternoon slumps.
Studies show that consuming coffee as part of a healthy diet can lead to a longer life. WIth more antioxidants than blueberries and cacao - there's no denying that coffee is a vital source of healthy compounds which can support your longevity.
But for some of you, the downsides can be pretty off-putting when you don't yet know the caffeine tricks
However, some of you might find the drawbacks of coffee quite discouraging, especially if you're not familiar with the caffeine tips that help keep you in balance.
If you're a little more sensitive to caffeine than most, you may need a helping hand - which is why I've put together this article so you can follow my personal hacks which I've learnt after working for 10+ years in the coffee industry and suffering with these problems myself.
Brewing For Balance: Your Caffeine-Sensitive Guide
1. Choose 100% Arabica for Lower Caffeine Levels
Avoid 'Robusta' coffee like the plague if you want to reduce your coffee jitters. Robusta beans have around 83% higher caffeine content than Arabica beans.
You can be more mindful around what coffee you're buying online or in your local cafe for an immediate solution to better caffeine management.
This guide is crafted to provide you with effective strategies, ensuring you can enjoy coffee responsibly and guilt-free, truly enhancing your experience.
How do you know the difference between Arabica & Robusta?
Price is a great indicator as Arabica coffee is significantly higher in price than robusta coffee. Here's the reason why:
The high caffeine content of robusta coffee makes it more naturally pest and disease resistant while allowing it to grow more widely as a naturally stronger coffee species.
This is why many large online coffee brands and chains serve this lower grade coffee, because commercially it's easier to cultivate and produce larger quantities at scale at lower prices.
Unlike Arabica however, which is grown at high altitudes on mountain tops. Arabica has objectively better taste quality and health properties too.
Check the website you're buying from as this information should be crystal clear on the product pages.
All in all, shop for a jitter-free coffee.
2. Switch to Lion's Mane Coffee for No Jitters
We worked really hard on producing an innovative blend of healthy arabica and Lion's mane mushroom powder, free from harmful toxins and pesticides to bring you Lion's Mane coffee for improved brain function, without the nasty jitters associated with regular coffee.
Instead you'll enjoy a far smoother and enjoyable caffeine buzz.
How you might ask?
This coffee features 20% less caffeine than regular coffees, which is perfect if you want to take the edge off for better, more focused mornings.
Try Lion's Mane Coffee today and feel the difference in just 7 days.
3. Choose Toxin-Free Coffee
If you’ve ever felt more anxious than energised after your morning cup of coffee, it might not just be the caffeine’s fault.
Mycotoxins might be seeping into your system without you knowing it. Mould creates mycotoxins and the sad truth is that 85% of the coffee out there today is likely mouldy.
Indeed, toxins found in coffee may be affecting your health. Common symptoms of toxin exposure from food, drinks, and the environment include brain fog, anxiety, low energy levels, and depression.
These are signs that your body is dealing with toxic substances.
Recent research has highlighted an unexpected source of these toxins: Ochratoxin A, a mould toxin found in some coffee beans.
While the amounts present are generally very small and not likely to cause significant harm, at Balance, we prioritise reducing as many dietary toxins as possible. This approach helps lessen the overall negative impact of toxins in your diet.
This discovery shifts the blame from caffeine to this mould toxin as a potential source of our coffee-related jitters.
So where are these mould's present?
Inside Cheap, Low Grade Coffee
Buying cheap coffee is the single biggest indicator to the quality of coffee you're likely consuming. Low grade coffee is grown for mass production and sprayed with pesticides, and stored in a way that encourages mould growth.
Leading to probable longer term health issues.
I advise not just managing the caffeine intake but also being mindful of the quality and purity of the coffee you consume.
4. Exercise To Remove Caffeine
Starting to feel the jitters and want to get rid of some of the caffeine in your system quickly?
Since drinking caffeine increases adrenaline in the body, performing a physical activity is the only way to truly burn it off.
The fastest way to remove caffeine from your system is by exercising. So taking a walk and getting in some movement will help use the excess energy caffeine provide and helps to break it down quicker.
5. Don't Forget to Eat & Hydrate
Ensure you drink enough water when you're consuming coffee, it helps to balance the caffeine and maintain appropriate hydration levels.
Studies show that eating may slow the release of caffeine into your bloodstream. Opt for slow-digesting, fiber-rich foods, such as whole grains, beans, lentils, starchy vegetables, nuts, and seeds.
Eat foods which can help to replenish minerals and neutralise acidity like a banana, oatmeal, or yogurt
6. Limit the Number of Coffees You Drink Daily
This one may sound like totally obvious, but it's easy to let it slide. 'Oh I'll just have another cup' after you feel that dip in energy.
Try to reach for an alternative drink like a natural fruit juice after 2pm, to ensure you're not stuck on a caffeinated rollercoaster ride.
There is no perfect number, as your individual tolerance, body mass and sensitivity in general play a big role in what you can handle - but you can certainly be more mindful around this to help manage your caffeine levels.
7. Limit the Dose of Coffee
When I talk about limiting the 'dose' of coffee I'm referring to the quantity of ground coffee used (usually in grams).
For example, if you're brewing coffee at home, my advise would be to use some kitchen scales to consistently measure the coffee you're using. Spooning heaps of coffee into your coffee maker without knowing the weight, might not be helping you in the slightest.
Try reducing your usual measure or portion by 20% and see how that makes you feel.
From my experience, little and often works a treat when it comes to coffee.
8. Share Your Coffee
Whilst I realise this can't always be done, and let's be honest, sometimes you just want an entire coffee all to yourself...
But try sharing a coffee with your partner or friend, and enjoy the experience without chugging on a huge coffee unconsciously.
My mornings start by sharing a nice filter coffee with my partner, which I brew with a V60. By sharing our coffee, we get to enjoy another coffee or two throughout the day without consuming too high a quantity of caffeine staying in peak performance.
9. Monitor Your Cup Size
Just like your nutritionist might tell you to use smaller plates for portion control, coffee is no different.
Choosing to brew coffee in smaller cups with a maximum size of 8-10oz will serve you far better in terms of caffeine management, than a 16 or 20oz Starbucks equivalent would.
10. Stop Drinking Coffee After 1-2pm
Coffee has half-life of around 5 hours. Half-life is the amount of time it takes for a quantity of a substance to be reduced to half the original amount.
Due to the long-term effects of caffeine, the American Academy of Sleep Medicine recommends that you don’t consume it at least six hours before bedtime.
So if you go to bed at 10:00 p.m., you should have your last round of caffeine no later than 4:00 p.m. Give it a try and see how you feel.
Hope you enjoyed my post. Please feel free to reach out to our helpful chat support team if you have any queries on better caffeine management, or choosing the right coffee for you.
If you're looking to ditch the coffee jitters, and want a coffee that helps support your overall brain health - give our Lion's Mane Coffee a try today.
We offer a 60 day money back guarantee, so it's a no-brainer to give it a try.
