So You Want to Consume Less Caffeine
In this blog post, we’re recapping the latest episode of Black Iron Radio, where coaches Maggie, Ryann, and Jess dig into a topic that hits way too close to home for most of us: caffeine. Whether you’re fueled by cold brew, pre-workout, or a 3PM energy drink, this episode explores what happens when that reliance goes unchecked. They break down how caffeine actually works, why more isn’t always better, and how to cut back without hating your life. If you’ve been feeling anxious, exhausted, or just wondering if your caffeine habit is helping or hurting, this one’s for you.
BLACK IRON RADIO EP. 250: SO YOU WANT TO CONSUME LESS CAFFEINE
Let’s talk about everyone’s favorite drug: caffeine. Maggie, Ryann, and Jess G break down the science behind why you’re tired, wired, and reaching for that third coffee (hint: it’s not a personality trait). From 3PM crashes to sleepless nights, we unpack how much caffeine is actually too much, what withdrawal feels like, and how to scale back without turning into a gremlin. Whether you’re ride-or-die for your emotional support Celsius or just want better sleep, this convo brings the facts, the feels, and some firm-but-loving advice to help you cut back if you want to.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Caffeine: the most socially acceptable drug we all pretend isn’t a drug. Whether you’re slamming a pre-workout before a lift, sipping a cold brew while working from home, or emotionally tethered to your 3PM Celsius, you’re not alone. Most Americans rely on caffeine to function—but at what cost?
On this week’s episode of Black Iron Radio, coaches Maggie, Ryann, and Jess tackled one of our most sacred rituals: the daily dose of caffeine. Here’s a deeper dive into what they discussed—and what to consider if you’re thinking about cutting back.
The Buzz Behind the Buzz
Caffeine has been hyped since the Industrial Revolution. It powered factory workers through long shifts and became synonymous with productivity. Today, it fuels everything from early morning WODs to late-night email grinds.
But let’s get real: caffeine is a stimulant. It affects your central nervous system, can disrupt your sleep, increase anxiety, and—if you’re not paying attention—sneak into just about everything from chocolate to sparkling waters.
Are You Overdoing It?
The FDA suggests that up to 400mg of caffeine per day is generally safe for most adults. That’s about four 8oz cups of coffee. But here’s the catch—most people don’t track their intake, and drinks like Starbucks ventis, energy drinks, and pre-workouts can blow past that number quickly.
Red flags you might be overdoing it?
Headaches or migraines
Trouble sleeping
Midday crashes
Irritability or jitteriness
Elevated heart rate
Feeling like you need caffeine just to poop (yep, we went there)
Caffeine Isn’t the Enemy—But Dependency Might Be
Not all caffeine use is problematic. In fact, strategic caffeine intake can boost athletic performance. The key is knowing your body and being honest about your habits.
Are you using caffeine to make up for lack of sleep?
Are you “fine” after a 4PM espresso but still waking up groggy?
Do you get anxious or irritable without it?
If the answer is yes to any of the above, it might be time for a reset.
Tips for Cutting Back Without Hating Life
Reducing caffeine doesn’t have to mean cold turkey or miserable withdrawals. Here’s how to do it without going full goblin mode:
Track It First – Log your caffeine intake for a few days. You might be surprised where it’s hiding.
Gradual Swap – Shift to half-caf or decaf versions of your favorites. Nespresso makes some solid decaf pods, and teas (especially black or decaf English breakfast) can be a cozy stand-in.
Hydrate More – Caffeine is a diuretic. Upping your water can reduce fatigue and reduce your need for a stimulant.
Replace the Ritual – If you miss the habit, not the buzz, replace it with a warm beverage that feels comforting, like a London Fog or herbal tea.
Focus on the Root Cause – If you’re constantly tired, caffeine isn’t the fix—sleep, food, hydration, and possibly blood work (hello, iron and vitamin D) are.
If You Poop Only After Coffee… This Is For You
Yes, caffeine can stimulate digestion. But if it’s the only thing keeping you regular, it’s time to look at your fiber intake, hydration, and overall gut health. A solid bowel movement shouldn’t require a Starbucks dependency.
Bottom Line
We’re not anti-caffeine. We’re anti-unchecked dependence. If you love your morning cup, great. If you need five energy drinks to get through the day and still feel like trash—maybe it’s time for a change.
Start small. Stay curious. And don’t be afraid to ask for help.
If you’re working with a coach, bring this up in your next check-in. We’re here to support your energy, performance, and health—with or without the buzz.
🧠 Want help evaluating your caffeine intake or creating a strategy to cut back? Your coach has your back.
📩 Know someone who needs this message? Send them this post—or better yet, the podcast episode.
🎙️ Listen to the full episode of So You Want to Consume Less Caffeine on Apple or Spotify.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
