Whether it’s coffee before work, a pre-workout before the gym, or an energy drink during an afternoon slump, caffeine has become part of daily life for millions of people. Yet despite being one of the most researched substances in the world, myths about caffeine are everywhere.

Is it dehydrating?

Does it stunt recovery?

Is more always better?

Let’s look at what caffeine actually does in the body, where it can help, where it can hurt, and how to use it wisely.

 

How does caffeine work?

 

 

Adenosine is a molecule that naturally builds up in our brain throughout the day. As adenosine levels rise, we begin feeling increasingly tired and eventually develop the drive to sleep. Caffeine has a similar shape to the adenosine molecule, allowing it to fit into the adenosine receptor sites. When we consume caffeine, it binds to those adenosine receptors and prevents adenosine from attaching. As a result, the brain receives less of the “you’re getting tired” signal, helping us feel more alert.

By blocking adenosine receptors, caffeine can indirectly influence several neurotransmitters and hormones including dopamine, epinephrine (adrenaline), norepinephrine, and cortisol, contributing to the alert feeling many of us associate with caffeine.

If caffeine blocks a molecule that builds up throughout our day, why do we drink it in the morning? We primarily drink caffeine in the morning because it helps us feel more alert while our body transitions from sleep into wakefulness. Some sources advocate for waiting even 90 minutes after waking up before taking your first caffeine.[1][2]

Caffeine also has a “half-life” which describes how long it takes for our body to break down the molecule. This half-life can be affected by outside factors that either shorten or lengthen how long caffeine stays in our system.[3][4]  For example, smoking has been linked to cutting the half-life in half, while pregnancy has been linked to extending the half-life by 25% or more. Half-life describes the amount of time for our body to metabolize half of the amount we took. So even after the arousal effects have worn off, our bodies will still be metabolizing what we consumed. The half life ranges from 3-7 hours within individuals. And yes—even if you’re someone who says, “I can drink coffee and fall asleep just fine,” your body still has to metabolize that caffeine.

 

Caffeine Dosages and Recommendations

 

For most healthy adults, 400mg of caffeine is considered safe according to the FDA[5] and Mayo Clinic[6]. It is important to note that each of us vary in our own sensitivity to caffeine, so 100mg may feel very different from person to person. Below is a table with approximations of caffeine based on the beverage.

 

Beverage	Approximate Caffeine
8 oz coffee	80–120 mg
Double espresso	120–150 mg
Energy drink	80–300 mg
Pre-workout	150–400 mg

 

Benefits of Caffeine use

 

Being in the fitness space, we are exposed to caffeine at higher levels through energy drinks and pre-workouts — more so than our regular coffee shop visitor who grabs a cold brew.

 

Most of us have experienced this firsthand: caffeine can make us feel more alert, focused, and ready to tackle the task in front of us.

 

Perceived energy output and exercise performance is another reported key benefit.[7] Research has shown caffeine can improve endurance, increase power output, and support harder sprint efforts. It may also reduce our perception of fatigue, allowing us to maintain higher levels of performance for longer.

 

Mood and motivation are another pillar of what have been reported as a benefit of taking caffeine. Many caffeine users describe feeling more motivated to start difficult tasks, more focused while working,[8] and in some cases even experiencing modest improvements in mood.

 

Benefits of not taking Caffeine

 

One benefit I’ve heard from people who do not use caffeine—and one that many former caffeine users describe—is becoming more aware of your body’s natural energy patterns. We become better at recognizing when we’re genuinely rested and when we’re running on fumes. We may also become more aware of the habits, workloads, and stressors that are draining our energy.

 

From a fitness standpoint, stepping away from caffeine can sometimes give us a more honest picture of recovery. Are we actually ready to attack a PR today? Or are we using caffeine to push through fatigue that our body is trying to communicate?

 

People have reported better sleep quality as a result of not taking caffeine. Sleep is probably where we see the biggest difference. People who don’t use caffeine often report better awareness of their body’s natural sleep signals. At the same time, many caffeine users discover that consuming caffeine later in the day can make it harder to fall asleep or reduce overall sleep quality—even if they feel like they’re sleeping normally.

 

Drawbacks of Caffeine use

 

An important note here: Caffeine creates a dependence. Many users take caffeine to avoid the symptoms of withdrawal, versus taking caffeine to increase mental arousal for specific tasks. I learned this firsthand after going through caffeine withdrawal myself. What I initially thought was just a few rough days turned out to be a well-documented response to reducing caffeine intake after regular use.

 

Arguably the largest drawback for caffeine use is the effect on sleep.[9] You can’t out supplement poor sleep. Our body adapts to increased caffeine use, which can lead to higher usage – further affecting our natural sleep cycles.

 

With increased dosages (or in people who are more prone to these symptoms) people can develop jitters, restlessness, feelings of anxiety, or an elevated heart rate. These symptoms are more often short-term, but may nevertheless make us feel like a having a “bad” side-effect.

 

Conclusion

 

Like most tools, caffeine isn’t inherently good or bad.

 

Used intentionally, it can improve alertness, performance, and focus. Used carelessly, it can interfere with recovery, sleep, and our ability to recognize when we genuinely need rest.

 

The goal isn’t necessarily to take more caffeine—or to eliminate it entirely. The goal is understanding how it affects you so you can make informed decisions that support your health, recovery, and performance.

 

 

Sources

1. “Should you Delay Morning Caffeine”, Emelina Thomas, Oura –  08/2024
2. “What Delaying Your Morning Coffee by 90 Minutes Can Do For Your Energy”, Sarah Bence, VeryWell Health – 03/2026
3. Statland BE, Demas TJ. Serum caffeine half-lives. Healthy subjects vs. patients having alcoholic hepatic disease. Am J Clin Pathol. 1980 Mar;73(3):390-3.
4. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine.
5. “Spilling the Beans: How Much Caffeine is Too Much?” – 08/2024
6. “Caffeine: How much is too much?”, Mayo Clinic – 02/2025
7. Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021).
8. Ribeiro JA, Sebastião AM. Caffeine and adenosine. J Alzheimers Dis. 2010
9. Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. J Sleep Res. 2022 Aug

Creatine is one of the most popular and effective supplements used in the fitness world today and for good reason. Naturally found in small amounts in foods like red meat and produced by the body, creatine helps supply energy to your muscles during short bursts of high-intensity activity such as weightlifting, sprinting, and explosive training. Supplementing creatine increases the amount stored in your muscles, allowing you to train harder, perform more reps, and recover more efficiently between sets. Over time, this improved training capacity can lead to greater strength gains, increased lean muscle mass, and better overall athletic performance.

 

One of the biggest benefits of creatine supplementation is its ability to enhance strength and power output. When your muscles have more creatine available, they can produce energy more quickly during intense exercise. This often translates to lifting heavier weights, performing more total volume in workouts, and maintaining higher training intensity. In addition to performance benefits, creatine may also support faster recovery between workouts and help promote muscle growth by improving cellular hydration and increasing the body’s ability to perform high-quality training sessions.

 

For most people, the recommended dose of creatine is simple: 5 grams per day. While some individuals choose to do a short “loading phase,” it isn’t necessary to experience the benefits. Consistency is the key factor. Creatine works by gradually saturating your muscles over time, which means it must be taken daily to maintain optimal levels in the body. Skipping days can reduce muscle creatine stores and limit its effectiveness. Many people find it easiest to mix creatine into a post-workout shake or simply add it to water or another beverage as part of their daily routine.

 

Despite its popularity, creatine is surrounded by a number of myths. Some people believe it causes kidney damage, dehydration, or excessive water retention. However, decades of research have consistently shown that creatine is safe for healthy individuals when taken at recommended doses. In fact, creatine is widely considered the most researched supplement on the market, with hundreds of studies supporting both its safety and effectiveness. The small amount of water retention that can occur typically happens within the muscle cell itself, which can actually support performance and muscle growth rather than cause negative effects.

 

If you’re looking for a simple, affordable supplement that can help improve your strength, training performance, and muscle development, creatine is one of the best options available. When taken consistently at 5 grams per day, combined with proper training, nutrition, and hydration, it can be a powerful tool to support your fitness goals. As always, supplements work best when paired with a structured workout program and a balanced diet so stay consistent, train hard, and let the science-backed benefits of creatine help elevate your performance!

Thanksgiving dinner can be challenging for many people, myself included. Thoughts about food, body image, or “staying on track” can feel overwhelming this time of year. You might notice worries creeping in like, “How will I work this off?” or “What if this ruins my progress?” and then feel tempted to restrict or avoid certain foods.

 

If this is you, you’re not alone.

 

A healthy relationship with food doesn’t mean avoiding holiday favorites, it means being able to enjoy special meals and care for your body at the same time. It’s about honoring hunger, making balanced choices, and giving yourself permission to enjoy the day without guilt.

 

Today, I want to share a supportive approach to navigating Thanksgiving in a way that protects both your mental wellbeing and your long-term goals.

 

1. Be Present

Thanksgiving is about connection, sharing time, stories, and gratitude with people you care about. Not everyone has the privilege of gathering around a table with loved ones. Try not to let food-related stress take away from meaningful moments.

 

2. Build a Balanced Plate

As someone who prioritizes fueling well, tracking macros, and training consistently, here’s an approach that helps me feel grounded and supported:

 

Prioritize Protein.

I usually start by adding a larger portion of turkey or another protein option. Protein supports fullness, steadier energy, and helps reduce the urge to overeat out of stress or emotion. It also plays a role in muscle repair, hormone health, and overall physical function.

 

Once I’ve added protein, I choose the sides I genuinely enjoy, including the roll. I don’t restrict myself on Thanksgiving. Eating protein first helps me slow down, stay present, and enjoy the rest of the meal without feeling overwhelmed.

 

3. Release The Pressure

This balanced mindset took time to build. For years, I restricted myself, felt guilty, and spent more time thinking about food than connecting with the people around me.

 

You deserve better than that.
You deserve peace at the table.

 

By allowing yourself a balanced plate, you’re more likely to enjoy dessert without feeling out of control, and more likely to finish the meal feeling satisfied instead of stressed.

 

4. The Next Day

Many people feel pressure to “compensate” after Thanksgiving through restriction or excessive exercise. But you can’t and don’t need to “burn off” a meal. That’s not how nourishment or metabolism works.

 

The most supportive thing you can do is simply return to your normal routine:
• Your usual meals
• Your usual hydration
• Your usual training (if you feel ready)
• Your usual habits

 

No punishment. No extremes. No earning or undoing food.

 

5. Give Yourself Grace

Your body works incredibly hard for you every day. It deserves nourishment, enjoyment, and appreciation, not guilt.

 

I hope you can enjoy your Thanksgiving, your food, your people, and your presence. And if the day feels heavy or complicated, remember you can still be grateful for the one constant that has carried you through every challenge: your body.

 

-Ashley

 

If you’re struggling with food, exercise thoughts, or body image, here are supportive resources: 

 

National Eating Disorders Association (NEDA)
Helpline for call, text, and chat support:
https://www.nationaleatingdisorders.org/help-support/contact-helpline

 

Crisis Text Line
Text HOME to 741741 for immediate support.

 

NAMI HelpLine (National Alliance on Mental Illness)
Call 1-800-950-NAMI (6264) or text “HelpLine” to 62640

 

If you ever feel in danger or need urgent help, please contact local emergency services or 988 (U.S. Suicide & Crisis Lifeline).