BLUF (Bottom Line Up Front): 

While stimulants can have their place, cutting them down or out can be a game changer for those struggling with anxiety. In this microdose we are going to look at what stimulants do in the body, when they are problematic, and how we can reduce them.

In The Plan, you are going to assess your usage of caffeine, sugar and alcohol in day to day life and reduce if needed (adding in luxurious, mood-friendly alternatives).

The Plan:

Before delving into the plan for assessing and perhaps modifying stimulant intake, we would like to include a small disclaimer. The information here is based on research and personal experience, not on medical expertise. If you are experiencing anxiety, depression, or other mental or physical health concerns, seek the advice of a professional who will be able to support and help you. 

Assess your stimulant intake and tolerance. 

Not all stimulant consumption is the same. It can range from a morning latte to a piece of cheesecake eaten in front of an open fridge at 2:00 am. In this step, we would like you to keep note (whether using an application, a note pad, or just a sticky note on your desk) of when you have food or drink that would produce a stimulating or mood-altering effect (coffee, tea, chocolate, sugary foods, alcohol, etc.) during the day, and begin to note how they affect your mood and sleep. 

There is a genetic marker (CYP1A2) that determines if you’re a fast or slow metabolizer of caffeine. Fast metabolizers see no negative impact from moderate caffeine consumption, whereas slow metabolizers experience extended symptoms, such as sleep disruption, and a spike of adrenaline, because the caffeine isn’t cleared from their system for hours.

If you’ve taken a DNA test, such as 23andMe, you can access your raw genomic data, and search for this specific enzyme. If your genotype for the CYP1A2 gene is CC or AC, you’re a slow metabolizer. If it’s AA, you’re a fast metabolizer (lucky you).

Even without your DNA data, you can determine if your stimulant consumption is affecting your wellbeing with these questions: 

• How do I feel when I am late having my coffee? 
• Do I consciously use stimulants as a mood booster? 
• Do I use sweets/sugar to improve my “happiness”? 
• Do I sleep with relatively no interruptions? 
• Do I feel like I need a drink in the evenings to fall asleep? 
• How are my levels of anxiety during the day? Do they fluctuate with my consumption of food and beverages?
• Do I use stimulants (sweets, coffee, etc.) as a reward for positive action? 

Remove clearly harmful stimulants. 

The most obvious step here is to eliminate stimulants that are only causing adverse effects, i.e, sugar and energy drinks. Eliminating all added sugar completely might be an unrealistic goal, but cutting down is something we can all do. Watch out for hidden sugars when you are eating snack foods and try to note when you have “lows” after eating something especially sweet. None of what we are saying right now applies to whole fruits. The benefits of having a fruit rich diet are plentiful, so substituting some of the sweeter things in your diet for dates is a fantastic option. 

As the research indicates, it’s not necessary to eliminate caffeine/coffee/tea completely to feel the positive effects of cutting back. Some people find making a pour over in the morning to be a soothing part of their morning ritual. This is just about being aware of your consumption and cutting back until you feel no negative effects, while, if continuing to drink coffee, for example, gaining what antioxidant benefits the science has shown to exist.

Apply enjoyable and healthy substitutions. 

Lowering your anxiety might be as simple as switching your brewing technique, if you prefer a warm cup of coffee in the morning. One shot of espresso contains 70 milligrams of caffeine (a grande latte at Starbucks contains two shots of espresso), whereas an eight ounce cup of filter brewed coffee has 95 milligrams. A 16 ounce cup of nitro cold brew has 325 milligrams of caffeine and a regular cold brew, 200. A still caffeinated alternative, matcha green tea powder, comes in at around 65 mg caffeine per teaspoon (this makes an 8-12 ounce drink, depending on preferred strength). As a side note, the caffeine in matcha affects the body differently because of the existence of the amino acid L-theanine, which has a stress reducing effect. Aside from switching to the caffeine-free versions of your favorite drinks, there are alternatives that are tasty and some of them have positive side effects, here are some of our favorites: 

Coffee alternatives:

• Chicory (caffeine free)
• Dandyblend (caffeine free)
• Teeccino Herbal Coffee (caffeine free)
• Hot cacao (lower caffeine)
• Pero (caffeine free)

Low or no alcohol alternatives:

• Vermouth spritz (lower alcohol by volume)
• Seedlip (alcohol free)
• Soda water/seltzer and bitters (Alex drinks this every night)

Soda alternatives:

• Freshly pressed fruit juice diluted with seltzer
• Olipop (Grape is Frank’s favorite flavor #notanad)