Should You Cut Out Caffeine? (Or Just Learn How to Use It Properly?)

Spoiler: It’s not the villain most people make it out to be.

There’s a lot of noise around caffeine lately.

“Cut it out to reduce anxiety.”

“Cortisol overload.”

“Your body’s just borrowing energy.”

You’ve probably heard it all — and while some of it has merit, let’s not throw the flat white out with the bathwater.

The truth is:

Caffeine affects everyone differently — and whether it’s helpful or harmful depends on how much, when, and why you’re using it.

So before you swear it off completely, let’s actually look at what the research says.

First things first — yes, caffeine can cause issues

Let’s be clear:

If you’re someone who struggles with anxiety, poor sleep, or hormonal dysregulation — you absolutely want to be mindful of your intake.

Caffeine can spike cortisol, increase heart rate, and disrupt sleep if it’s taken in excess or too close to bedtime. And if you’re already in a heightened stress state, it might amplify those symptoms.

That’s why there’s no one-size-fits-all answer here.

But...

If your body handles it well? Caffeine can help — especially with training

Caffeine is one of the most researched and effective ergogenic aids out there.

(It’s the reason nearly every pre-workout formula leads with it.)

How it works:

Caffeine influences your central nervous system to reduce your perception of effort and fatigue.

Translation?

You can push harder — and it doesn’t feel as hard. That means more reps, better endurance, and a performance edge you can actually feel.

It doesn’t give you energy like food does — it just makes training feel more doable, especially when you’re tired or dragging your feet to the gym.

How much caffeine is actually “safe”?

This is where most people get it wrong.

They hear “cut back on caffeine” and assume one coffee is already too much. But for the average healthy adult, research shows that a safe dose is 3–6mg per kilogram of bodyweight, taken around 30–60 minutes pre-training.

That’s a lot more than most people realise.

For example, if you weigh 65kg:

1. 3mg/kg = ~195mg

2. 6mg/kg = ~390mg

To put that in perspective:

1. A regular flat white has about 80–100mg

2. A standard pre-workout scoop = ~200–300mg

So yes, for many people, a moderate dose can absolutely be used safely and effectively — especially if timed well before training.

A few tips to get the most out of it:

✔️ Trial your dose slowly — start with the lower end (3mg/kg) and see how your body responds

✔️ Avoid caffeine within 6 hours of bed — even if you fall asleep easily, it can still reduce sleep quality

✔️ Don’t rely on it to mask poor recovery — it’s a boost, not a band-aid

Final thought?

Caffeine isn’t bad. Misuse is.

If it makes you jittery, anxious, or wired at night — pull it back.

But if it genuinely helps you train harder, stay alert, or feel more focused — and it doesn’t disrupt your mood or sleep — it’s not something you need to fear.

It’s all about self-awareness.

There’s a huge difference between using caffeine to amplify your performance…

and leaning on it just to get through the day.

So before you bin your almond latte in the name of wellness — ask yourself: is it actually the problem, or is it how you’re using it?

Meg x