I get it, I love coffee too. I used to drink many more cups than I like to admit (>6 cups per day, eeeek!). Coffee is rich in antioxidants and actually has many health benefits. In fact, research suggests coffee consumption is associated with reduced risk of Alzheimer’s Disease and favorably affects biomarkers of inflammatory and metabolic pathways. However, excessive amounts of caffeine can keep us in “flight or fight” mode and sustain heightened levels of cortisol throughout the day. Additionally, caffeine intake can impact sleep quality. It’s important to be mindful of the timing of caffeine intake, as consuming it later in the day may especially result in sleep disturbances. In general, I recommend avoiding caffeine past 2 pm, even if you’re a fast metabolizer like me! 

Have you ever had that extra cup of coffee and felt the jitters? I know I have, yet it’s easy to go overboard with caffeine intake when you love the taste of coffee like I do. Although I still enjoy coffee daily, I have drastically cut back my intake because I found a couple of GREAT alternatives. If you think you could benefit from a break from coffee, consider these swaps: 

Dandelion Root Tea 

Dandelion root tea actually tastes very similar to coffee with rich, tannin flavors - I can’t tell the difference between a cup of coffee and this tea! My favorite is Teccino’s Dandelion Caramel Nut tea which has several health benefits including antioxidants from organic carob, prebiotic fiber from inulin which is found in chicory and dandelion roots, and potassium! I included my favorite recipe below, which can be made with any of Teccino’s herbal teas. I also particularly love the Dandelion Dark Roast. 

• 8 oz of brewed Dandelion tea 

• Splash of your favorite creamer (I use homemade cashew milk) 

• Dash of ceylon cinnamon 

• 1 scoop of collagen 

Blend all ingredients in a blender for a frothy, latte! 

Half Caff

Another great way to cut back on caffeine is to do a blend of regular and decaffeinated coffee, so you still get the taste of regular coffee with half the caffeine! I recommend purchasing decaffeinated coffee that has undergone the Swiss Water Process, a chemical-free way to decaffeinate coffee. 

Matcha 

Try switching out your daily cup of coffee with matcha instead. Matcha has so many additional health benefits providing L-theanine which balances out the small amount of caffeine present, exerting a “mellowing-out” effect, and it also contains the powerful antioxidant epigallocatechin gallate (EGCG). Research suggests that EGCG can have a beneficial impact on low-density lipoprotein cholesterol levels. My favorite way to enjoy matcha tea is iced. Consider blending 1 tsp of matcha tea powder with 8 oz of nut milk (or milk of choice) and serve over ice!