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Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

A previous boss of mine once proudly stated that he drank 10 cups of coffee every single day.

Completely baffled, yet also intrigued by that statement, I couldn’t help but wonder how he might feel.

Is his sleep restful? Does he feel productive and healthy? Is drinking this amount dangerous?

That’s why I decided recently to voluntarily get addicted to caffeine – I drank 70 cups of coffee in 7 days. Here’s how the caffeine addiction unexpectedly disrupted my health, well-being and productivity.

Day 1: How to deal with caffeine intoxication

The most cups that I ever drank in my life regularly was about 4 cups of coffee a day, which means I didn’t know how my body would react to the caffeine intake in the first place – this was scary, to be honest.

What gave me some security was ranking under-average on the HEXACO personality-test on emotionality (regarding traits such as fearfulness, anxiety and sensitivity). As caffeine has been shown to increase the effect of those traits.[1] If you rate high on the personality test on emotionality, you might feel the effects of the caffeine intake quite strongly.

As I decided to start this experiment late in the day on a whim after immense amount of procrastination, I immediately needed to face two challenges:

  • Not destroying my sleep quality
  • Dealing with caffeine intoxication

The effects of caffeine intoxication were clear after drinking 6 cups of coffee and dealing with stomach problems, I wondered if this challenge can actually be fatal. It happily turned out that the lethal dose of caffeine is considered to be around 10 grams.[2]

This means that I needed to drink about 130 coffees to potentially end myself. I felt safe.

What I didn’t know is that the effects of caffeine intoxication can start at blood-levels of about 250mg.[3] Even if I considered the half-life of caffeine, which turns out to be approximately 6 hours, I already passed that benchmark.[4]

While I dealt with gastrointestinal problems from the get-go, at that point I also dealt with rambling flow of thoughts and speech, restlessness, severe sweating bursts and later on insomnia.

At that time, I worked for my eCornell certification in Plant Based Nutrition and various other projects. I was busy but I wasn’t being productive. I had to postpone nearly all of the endeavours.

How to deal with the acute, negative effects

As caffeine has been shown to increase your cortisol levels, it’s important to implement stress relieving tactics in your day. I ended the first day with a long-walk, while listening to soothening piano music.

I also played a calming instrument at the end of the day, wore blue-light blocking glasses and shut down my mobile phone atleast 2 hours before going to sleep. Regarding diet I ate 3 kiwis[5] and drank a chamomile tea, which are linked to melatonin production and decreased cortisol levels.[6]

These are all stress-relieving tactics that have worked for me in the past. We all should have at least 3 tactics on your hand that we can implement to relieve stress in our daily life. The more often we use them, the more effective they become, as our brain starts to associate these tactics with stress relief.

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Day 2: How it made me nearly depressive

I like to go to sleep and wake up early. Yet the 10 cups of coffee completely disrupted my natural sleep cycle.

After planning to wake up at 5am, I ultimately woke up at 8am after 7 hours of sleep.

I woke up with slight nausea, probably from the caffeine intoxication of yesterday. At that point, I also realized that the second day would be the hardest day of the challenge. Considering the half-life of 6 hours, I still got about 200mg of caffeine in my blood at that time.

While one cup of coffee used to pump me up quite good in the past, I now couldn’t feel a difference at all in energy levels. I have noted energy increases at 3 cups of coffee. Which funnily enough put me back into the caffeine intoxication blood-levels.

While I planned to exercise quite early in the morning, I only found the willpower at 3pm on day 2. But going for this jogging session might be the best decision that I ever did on this challenge. Here’s why:

How I cracked the code to the challenge

I’m still not sure if it was the increased blood flow to the brain or the unbearing circumstances of the challenge that made me come up with the solution to the caffeine problem.

I decided to deal with the three most productivity-reducing challenges on the experiment:

  1. Random, excessive sweating
  2. Gastrointestinal issues
  3. Impaired thinking and increased anxiety

I dealt with the random, excessive sweating while adding ice to my coffee and drinking a cold smoothie at the same time. While cold beverages are regulating your body temperature, they also decrease the blood flow to your digestive system. They therefore might also slow or hinder the absorption of the caffeine.

The gastrointestinal issues have been treated with increased fiber intake. I aimed to eat atleast 50grams of fiber every single day. This is 150% of the RDA.[7]

The impaired thinking and increased anxiety were obliterated by daily exercise or random naps. I actually felt like I took control of the experiment.

Yet I was proved wrong in the following days. Here came day 3.

Day 3: Awake for 23 hours

The most amazing part of this caffeine challenge was the tolerance build up.

The third day I woke up at 4:30 in the morning while having my last 3 coffees less than 9 hours ago.

Falling asleep was easy. This was the first day I woke up energized and motivated during the challenge. I gulped down 3 cups of coffees and went for a workout.

The gastrointestinal issues should have been sorted out because this was my first day that my stool was on the Bristol scale between type 2-4 again. This might sound weird but the consistency of our feaces is an indicator of our overall health.[8]

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I ended the day at 3am after going out. This was the moment that I realized that I was awake for 23 hours.

I wondered if this caffeine challenge was indeed ending me, without me even noticing it.

How fast does your body build up a caffeine tolerance?

A first time coffee drinker or one that has abstained from caffeine for a long time has no tolerance to caffeine. This is when caffeine works the best and produces the following positive side effects:

  1. Alertness
  2. Euphoria
  3. Motivation

In the caffeine challenge, I didn’t see those positive effects after a couple of days. In fact, according to this study, caffeine tolerance can start to build up within 1 days.[9]

Caffeine works because it blocks our adenosine receptors. This increases our state of arousal and our capacity for performance.

But here’s the thing:

Your brain knows that something is not quite right after caffeine consumption and is producing more adenosine receptors. Apparently the feelings of fatigue are crucial for our survival, which means the caffeine tolerance starts building up.

If you drink the same amount of coffee for several days, you don’t see positive effects anymore. Unless you increase the dose of the substance.

Welcome to the caffeine rat race!

Day 4: The caffeine rat race

I soon realized that the morning on caffeine addiction are absolutely horrible. On day 4 I could barely open my eyes. It felt like someone sewed them together mid-night.

This is a phenomena called sleep inertia. Sleep inertia is the grogginess one feels after 15-60 minutes after waking. I noticed that the caffeine addiction increases this feeling.

Important:

Do not drive a vehicle or make important decisions within that time frame, especially if you’re on high doses of caffeine.

You can decrease the effects of sleep inertia by taking a short nap (under 30 minutes), exercising or, ironically, drinking a caffeinated beverage.

I assumed that sleep inertia might be incur on this challenge because the caffeine-level is lowest in the morning. Excess caffeine intake increases your levels of adenosine receptors in your brain. The more adenosine receptors you have, the more fatigued you will be, especially if you have no caffeine in your blood.

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Caffeine addiction and the law of diminishing return

In economics, the law of diminishing return refers to a point at which the level of benefits gained is less than the amount of money or energy invested.

I like to drink coffee. I’ve experimented with caffeine before and I realized that 2 coffees a day are giving myself the best results long-term. The first day I already noticed that the next 8 coffees are not giving me much benefits.

To the contrary:

While 2 coffees used to produce euphoria and increased motivation, they now produced no effects at all. Combined with 8 other coffees in a day, they instead resulted to increased and anxiety and slight nausea.

Day 5: The 12-hour work shift

After drinking 8 cups of coffee plus having a jogging session before 2pm, I felt ready to tackle my first work-day after my holidays.

What I lacked in energy in the morning, I compensated with energy in the evening. I finished work at 1am, with decent overtime. This made me realize that there’s a different energy curve in coffee addiction:

The energy curve in coffee addiction

There was an upside to the caffeine challenge. While energy levels during the day are usually correlated with time of the day (and therefore light-levels), body temperature and nutrient intake. These factors are based on our circadian rhythm and therefore mostly out of our control.[10]

On this challenge instead, I felt like I could exercise some level of control on my energy levels by altering my caffeine intake. If I ingested 200mg of caffeine (3 cups of coffee) or more I noticed a slight increase in energy.

While my energy pre-challenge was more even during the day, I noticed more ups and downs during the challenge. Overall I must conclude that I had more energy and a way higher baseline of my energy on my usual, lower caffeine intake.

Day 6: Surviving after a hard work day

After waking up at 10am, my stomach was turning. It’s another day of late shift and I’m struggling to deal with the basic challenges of human life again on this experiment. Getting out of bed seemed impossible.

What followed were 8 hours of stressful work. After finishing work at 11pm, I got anxious about the early shift at the 7th day.

The anxiety producing effects of caffeine

Anxiety is an unpleasant, high-arousal state, classified by high sympathetic (fight-or-flight) activity. Caffeine has been shown to increase the level of your sympathetic nervous system.

Regular consumption of high caffeine doses can lead to a a condition known as caffeinism.[11] On this experiment, I suddenly realized how I stressed out about unimportant things and could barely make a decision.

In a leadership position, staying cool-headed and being decisive is important. The caffeine intake aggravated both of these traits in myself.

Day 7: Surviving on 3.5 hours on sleep

This day was a real stress test. I had to wake up at 4:30am for my early shift which started at 6am. Normally, I can deal with acute sleep loss quite easily but I could barely open my eyes on that day. My head was flushed.

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After ingesting more than 4 coffees in less than 1 hour, I stumbled to open the fitness center and start training clients. After 7 hours of drudgery on a sleep-deprived basis, I called it quit.

After gulping down the last cups of brown liquid in a coffee shop, my foggy brain forced me to do an impulse purchase of expensive clothes. I earned it.

How your caffeine addiction is torching your money

On the last day, I treated myself with a double espresso at the said coffee shop. I paid $5 for that beverage.

While this might not be a huge expenditure, it can definitely add up in the long-term. Five double espressos a day would cost me $25. If we multiply this by 365 (days in a year), we end up with $9,125.

This is enough money to pay for a 20-days, exclusive 5-star hotel vacation on the breath-taking archipelago of Fiji every single year (with flight prices included)!

If we add all the impulsive purchases during that time and multiply it by 50 (weeks in a year), partly due to caffeine and/or sleep deprivation,[12] we can add easily another 2-3 weeks to this chic holiday.

Day 8+: How to deal with the caffeine withdrawal

After I drank the last cups of coffee, I went to sleep for at least 12 hours. The following two days of the caffeine challenge were marked by withdrawal symptoms such as:

  • Lack of concentration
  • Lethargy
  • Decreased exercise performance
  • Brain fog
  • Sleepiness

The most debilitating factor was sleepiness. The next 2 days I slept double the amount that I usually did, 12+ hours. My alarm clock used ‘wake Florian up’ – it was not effective.

While I went through the motions in my work, I felt like I didn’t produce anything productive at all.

Conclusion

The caffeine addiction unexpectedly disrupted my health, well-being and productivity.

I can now state with good conscience that drinking 10 cups of coffee a day was not beneficial for myself. And we’ve discovered a lot of scientific evidence, proving that:

Caffeine has a diminishing rate of return on our productivity and well-being. It can also increase our anxiety and reduce our thinking capabilities. This can decrease our effectiveness in dealing with the daily challenges that we face as busy professionals, where we need a clear head and decisiveness.

While caffeine might produce short-term productivity gains (due to the altered energy curve) and therefore might help us reach deadlines, it’s not recommended to use it in high doses in the long-term.

To watch the raw, vlog-like video of the challenge from this article. Check out the following video! Warning: It’s not for the faint-hearted.

https://www.youtube.com/watch?v=3nqnsktX0Ts

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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