Way to go, fellas! We’re halfway through the Fuel Challenge! Hopefully everyone is doing well and feeling better from eating clean. It’s now time to discuss the optional Week 4 Challenge: The Caffeine Cutback.
Yes, this hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week.
There’s nothing inherently bad about moderate (<3 cups a day) use. In fact, Caffeine has a number of well-documented benefits. Since some are dependent (will get a headache if you stop suddenly), we decided quitting “cold turkey” wasn’t the best or brightest option.
F3/Cleanse Weekly Goals
1) Become aware of our dependency on stimulants and other chemicals like sugar. 2) Learn how to discipline ourselves (that’s why you post at 5:30 AM right?) 3) Take control of external influences. 4) Drink less (or eliminate) caffeinated, flavored, diet, and sugared beverages and drink more water.
Ramp Cleanse — Suggested Schedule:
Monday – Report how many caffeinated/diet/flavored beverages you had. What did you add to your caffeine delivery system? (cream, sugar, artificial sweeteners) Tuesday – Cut your consumption by 1/4 Wednesday – Cut in half Thursday – Remain at half of normal caffeine consumption for the rest of the week.
If you want to go all out, you can take on the Beast Mode Caffeine Challenge by following this: Cut by 3/4 Friday – No Caffeine Saturday – No Caffeine (This makes Coffee-teria difficult, but, you can substitute a protein shake) Sunday – No Caffeine
This week take control of your habits that you want to change. If you’re not a caffeine user, then this is an exercise in support for your brothers. Learn about the triggers of your behavior and find discipline to choose what is best for you. Perhaps you can treat this week’s cleanse challenge as a way to rid your minds’ craving for something that you may not want or need, but have been programmed to drink.
Additional notes:
Facts to consider
▪ Consumption of caffeinated beverages is associated with some short-term benefits, including increased mental alertness and improved athletic performance. ▪ Consumption of caffeinated beverages is associated with short-term adverse effects including headache, anxiety, tremors, and insomnia. In the long term, caffeine is also associated with generalized anxiety disorder and substance abuse disorders, although causality has not been established. ▪ Long-term benefits of caffeinated beverages are dose-dependent. Caffeine is associated with a reduced risk of Parkinson disease, Alzheimer disease, alcoholic cirrhosis, and gout. Both caffeinated and decaffeinated coffee are also associated with a lower risk of type 2 diabetes. ▪ Heavy coffee intake may trigger coronary and arrhythmic events in susceptible individuals, although coffee intake is not considered a long-term risk factor for myocardial disease. ▪ The majority of studies show there may be a modest inverse relationship between coffee consumption and all-cause mortality. (Coffee drinkers live slightly longer) ▪ Although the existence of caffeine dependence and abuse are controversial, caffeine withdrawal is a well-documented clinical syndrome with headache being the most common symptom.
Stay Strong! Remember, you're not in this alone!
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