How To Re-Introduce Coffee After Going Cold Turkey (or Having a Cold) Without the Energy and Digestion Rollercoaster

Fact: Matcha is divine, and ditto goes for turmeric golden milk lattes and mushroom bevies. But for many of us, there is simply nothing that can replace coffee… at least not forever. 

That being said, despite coffee’s many health benefits, there are some sound reasons to cut it out—even if only temporarily. So, before going into best practicing for reintroducing coffee, let’s dive deeper into why someone might want to actually cut out their daily java fix in the first place.

Why do some folks to cut back on coffee?

“One of the biggest reasons is sleep disturbances,” says Carissa Galloway, RDN, Premier Protein nutrition consultant and personal trainer. “Coffee is a stimulant and can interfere with sleep, especially when consumed later in the day. It’s also acidic and can cause problems such as acid reflux, heartburn, and stomach irritation in some people. Plus, certain medical conditions or medications can interact negatively with coffee. People with heart problems or hypertension, for example, may be advised by their doctors to limit or avoid coffee entirely.”

Galloway goes on to note that regular coffee consumption can lead to caffeine dependence and that some individuals are more sensitive to caffeine and can feel jittery when they consume coffee or too much caffeine. Surprisingly enough, it doesn’t take all that long to feel the effects of going cold turkey with your morning cold brew.

“After you stop drinking coffee, you can typically expect to notice a difference anywhere from a few days to one week afterwards,” says Galloway. “The amount of time it takes will depend on your overall health, caffeine metabolism, and what your level of caffeine consumption was prior to stopping.”

Unfortunately, however, many people will go through caffeine withdrawal during the process, so they may feel worse before they feel better. “This is why I usually recommend weaning off caffeine by decreasing the amount of coffee you drink a day or using lower caffeine options like half-caf or tea,” says Jen Scheinman, MS, RDN. “Thankfully, these withdrawal symptoms don’t usually last longer than a week and, for some, even just for a day or two.”

“This is why I usually recommend weaning off caffeine by decreasing the amount of coffee you drink a day or using lower caffeine options like half-caf or tea,” says Jen Scheinman, MS, RDN. “Thankfully, these withdrawal symptoms don’t usually last longer than a week and, for some, even just for a day or two.”

Scheinman goes on to note that pretty quickly, after just a few days, people will notice improved sleep, reduced anxiety and jitters, and (believe it or not), she says that she has had a lot of clients tell her they feel more energetic and clear-headed once they have eliminated coffee.

Tips for reintroducing coffee after quitting caffeine

If you find yourself ready to move on from your coffee break, how you choose to reintroduce coffee may depend on your reasons for cutting it out in the first place.

“I would recommend starting with a small six-ounce cup of brewed coffee, then curtailing your consumption of caffeine by mid-morning,” says Galloway. “I would also recommend taking a closer look at what you’re adding into your coffee. Many coffeehouse drinks contain additives, like flavored syrups and sugar, which spike your blood glucose levels and can make you feel uneasy first thing in the morning, regardless of caffeine consumption. I like to pair my coffee with protein to help boost my energy and stabilize my blood sugar levels.”

Scheinman also highlights that fact that you can always have your coffee (and drink it too?) made decaf. “You may even consider starting with decaf as reintroducing coffee too quickly will most likely give you anxiety-like feelings such as jitters and increased heart rate. It also give you digestive issues and disrupt sleep,” says Scheinman. Check out the most delicious decaf options on the market here.

Remember: Health (and caffeine tolerance) come first

Keep in mind: If you stopped drinking coffee for a medical reason, it’s imperative to check with your practitioner when it comes to best practices around introducing coffee. “When introducing coffee [for the first time] or reintroducing it after limiting consumption for a health reason, drinking too much of it too quickly can worsen the original symptoms due to your lower tolerance,” says Galloway. “It’s also important to remember that coffee is not the only source of caffeine.”

Bottom line? Keep calm, and (only) carry a big decaf.

Speaking of tolerance, while the degree will vary from person to person, if you stop drinking coffee for a while your tolerance will change. “Tolerance refers to the body’s ability to adapt to the effects of a substance over time. When you drink coffee regularly, your body adjusts to the presence of caffeine and you can develop a tolerance to its effects,” says Galloway. “When you take a break from coffee then your tolerance decreases, so when you consume coffee again, you may experience a stronger response to the caffeine.”

Bottom line? Keep calm, and (only) carry a big decaf.