30 Day Coffee Cleanse to Quit Caffeine Forever

30 Day Coffee Cleanse to Quit Caffeine Forever

June 25, 2018

"If you're suffering from decreased concentration, memory problems, insonia, anxiety, or low energy, you may have a condition called adrenal fatigue. This happens when we are under chronic stress…either from experiencing anxiety-inducing situations in life or from consistently drinking caffeine. "

Tired.

Burned out.

Stressed.

Anxious.

Waking up exhausted.

Drinking coffee to stay energized through it all.

We’ve all been there…or are there right now.  

If that sounds like you, there’s hope! You CAN get back to where you used to be—waking up in the morning feeling energetic and ready to take on the day without caffeine, and without the crash that usually happens later in the afternoon.  

If that isn’t you right now, it may be time to take a step back and take the next thirty days to cleanse and detox. This is a great way to reset your energy levels, adrenal glands, and hormones.

In this article you’ll find a detailed 30 day coffee cleanse designed to help you quit your caffeine habit painlessly, build a healthy lifestyle, and nourish both your body and brain.

Why Stop Drinking Coffee?

As much as we love coffee as a society, it isn’t entirely without problematic side effects. Here is some of what you may be experiencing as a result of your morning brew—maybe without even realizing where it’s stemming from!

  • Insomnia

  • Nervousness and restlessness

  • Stomach upset

  • Nausea and vomiting

  • Increased heart and breathing rate

  • Headache

  • Anxiety

  • Agitation

  • Ringing in the ears

  • Irregular heartbeats

  • Dependency and withdrawal symptoms

And that’s not even taking into account caffeine sensitivity.

Some people are genetically predisposed to be hypersensitive to caffeine. These people experience caffeine overdose symptoms or the side effects listed above after having a small amount of caffeine—potentially only one or two cups.

Adrenal fatigue

Let’s do a little self-diagnosis. Do any of these sound like you?

  • Memory problems

  • Decreased concentration

  • Insomnia

  • Anxiety

  • Increased heart rate

  • Increased blood pressure

  • Indigestion

  • Heartburn

  • Gas

  • Bloating

  • Blood sugar imbalances

  • PMS

  • Abdominal weight gain

  • Low libido

  • Depression

  • Low energy

If you recognize some of those in yourself, you may have a condition called adrenal fatigue. This happens when we are under chronic stress…either from experiencing anxiety-inducing situations in life or from consistently drinking caffeine.

For most of us, adrenal fatigue is the result of the latter, and doing a coffee cleanse is the first step in the healing process for our adrenals.

What You Should Get Out of This Cleanse

This cleanse is meant to be a supplement to SUTRA’s Quit Coffee 30 Day Challenge. It will help prevent and counteract some of the withdrawal symptoms that you might experience during the challenge and help you feel ah-mazing—like a younger, more refreshed, and healthier version of you!

Let’s talk about quitting coffee for a second.

If you’re still reading, you’re probably at least interested in the prospect, but there’s a good chance you’re still not sold—even after reading that list of side effects above. If you’ve been drinking coffee for a long, long time or maybe have an emotional addiction to the stuff on top of a physical dependency (been there), you might need a little more reason to stop!

Amazing results you’ll get from this cleanse when paired with the Quit Coffee 30 Day Challenge

  • Consistent Natural Energy- This cleanse is meant to jumpstart the healing process for your overworked adrenal glands, meaning you’ll wake up with more energy and be overall less tired at your baseline energy level.

  • Lifestyle Overhaul- During this cleanse you’ll embark on your brand-new workout plan! You’ll decide for yourself what type of exercise you want to do each day, and over the course of 30 days you’ll build a habit of getting in a daily workout…even if it’s just a 20 minute walk. You’ll also be taking supplements, staying hydrated, and eating foods that are friends to your body.

  • Makeover Your Mornings- If you’re a coffee drinker, there’s a good chance that that first part of the day before caffeine is your own personal hell. What if, instead of hating mornings, we transformed them into something beautiful and loveable? What if we actually became…morning people?

  • Beauty Sleep for Days- Sleeping Beauty didn’t sleep this good. During this cleanse you’ll find a sleep schedule that works for you and then going to bed and waking up at the same time every day. This will help you wake up with a “Coffee who?” attitude. You’ll also learn some tricks to help you feel more awake naturally and without caffeine throughout the day.

Does this coffee cleanse sound a little more worth it now?

We thought so.

Consider this day 0. Day one starts tomorrow, and we have some things to check off of our to do list before it gets here!

STEP ONE: Get Your Supplies

1. Buy your supplements

  • B vitamins are your best friends for the next 30 days. Consider investing in a B-complex supplement. B vitamins are super important for energy production, and you might need a little extra energy boost for awhile as your body recovers from its caffeine addiction.

  • Start up a daily multivitamin habit! This is a good idea at any point, so why not start now?

  • This article details the results one man got from supplementing with phenylalanine and tyrosine. Lots of people out there are touting its benefits—namely, that it helps to correct an imbalance in the brain rather than “forcing out adrenaline” like caffeine. You can decide for yourself if it sounds worth it and/or necessary!

2. If you don’t have a good water bottle already, get one.

And keep it with you all the time! That way you’ll never be stranded in traffic, at the store, or at work without having a big ol’ cup of water right at your fingertips.

If you drink mostly from your water bottle you’ll be able to keep track of how much water you’re getting in a day. Our aim during this cleanse is to be drinking at least 64oz of water every single day! Snag one that is made of either glass or stainless steel.

3. Buy your ingredients and equipment

You’ll notice that many of your breakfasts during these thirty days will be smoothies, which means you’ll need a good blender. This is a great time to invest in one, or break yours out if it’s been collecting dust!

A lot of the meal planning during these 30 days will be choose-your-own-adventure. You’ll get to practice finding healthy recipes for yourself that you actually enjoy making and eating. We provided some recipe suggestions to help you get started! Choose a few you want to try for the first few days and start by getting the ingredients for those.

4. Last, but definitely not least…get your SUTRA.

SUTRA is the perfect supplement for quitting coffee because of its detoxifying, energizing superfood ingredients. There’s no shortage of SUTRA drinkers who have finally been able to kick their long-term caffeine habit by replacing their coffees with SUTRA Black or Gold. Pick the one you like best (or don’t, and try both) and join their ranks! The 30 Day Quit Coffee Challenge details how to slowly replace your coffee drinks with SUTRA to help you quit caffeine painlessly.

STEP TWO: Prep Your Gorgeous New Morning Routine

Mornings will make or break your experience over this next month. Let’s make the most of them! All of these morning routine elements are designed to help you start your day off with as much ease, energy, and vitality as possible.

  • Chug a glass of water first thing- This wakes up your organs and jumpstarts your metabolism for the day. If you can’t stand the taste of water in the morning, try warming it up and squeezing a lemon slice into it.

  • Get outside as soon as possible- Daylight tells your brain it’s time to wake up! Put your morning coffee—or SUTRA, as you get further along on the plan—in a to go mug so you can take it with you on a walk around the block.

  • Get physical- Working out in the morning is the perfect thing for all-day energy. This is a great time to implement your new workout plan (which you’ll read about next) into your routine.

  • Eat a healthy breakfast- There’s no way your energy will last if you aren’t getting the right foods. During this cleanse we recommend smoothies for breakfast as a way to get a quick fix of superfoods that’s portable and easy to make.

  • If you have time- Mornings can be a great time for spiritual and intellectual stimulation. Think prayer, meditation, journaling, or reading. It’s a great way to calmly engage with the world first thing.

  • Review- What are some goals you’ll work toward today? How will you work toward them? Write down your answers if you process through writing!

  • Plan- Pick out three big priorities or less for the day. Any more than that and you’ll feel overwhelmed. Plus, it might just be too much to get done in a day. Having your “big 3” gives you an action plan for the day.

  • Look at you- you’re energized and ready to go!

STEP THREE: Build Your Badass Workout Plan

Our goal during this cleanse is to get in a work out every single day, even if it’s just a 20 minute walk. This is a great time to start a running plan (ever heard of Couch to 5k? You can also get it as an app!), a yoga practice , or a new weightlifting routine! Are you lucky enough to live near mountains or an ocean? Go for a beautiful hike or try out surfing! Whatever it is you’ve been meaning to try or do on a more consistent basis, now is the time.

Remember, this cleanse is meant to help you feel as energized as possible and get the most out of each day, so choose something you legitimately enjoy!

Exercise is important all the time, but it is critical during this month. Weaning off caffeine means your blood circulation might be a little…well, off. Getting in a workout each day will keep your heart pumping blood throughout the body and keep your circulation at its prime.

Try to have at least one “recovery” day each week where all you do is extremely light exercise (think along the lines of easy yoga or walking) for 20-30 minutes.

STEP FOUR: Plan Your Meals!

Breakfast

Start your day off right with a superfood smoothie! We created this resource for you featuring 10 delicious smoothie recipes full of satisfying healthy fats and protein. If you prefer to experiment with smoothies and make them your own, just follow these guidelines:

  • Include some healthy fats and protein- This will ensure that you’re not starving by mid-morning and help balance out your diet. Fat does not make us fat!

  • Throw in lots of leafy greens and/or berries- These are some of the best superfoods out there, and starting your day off with them will send your energy through the roof.

  • Try to include some “extras” whenever possible- Add in SUTRA Black or Gold, maca, flax, cacao, ginger, or cinnamon.

Note: Some people really can’t feel satisfied with just smoothies alone, and that’s totally normal! Studies have actually shown that drinking your food is less satisfying than chewing it, even if the nutritional value is the same. If that’s you, check out this article featuring a ton of healthy breakfast ideas! The first one’s a smoothie…just keep scrolling. ;)

Lunch

Keep things light yet satisfying each day with a hearty salad. Include a huge helping of dark, leafy greens, some protein, and whatever add-ins you love. Also, don’t be afraid of full-fat dressing!

If you need some salad-spiration, check out this article for 21 salad recipes that are super filling.

Dinner

During the next week or so, your energy might be failing a bit when it gets to dinnertime. Get it back by loading up on lean protein, healthy fats, and vitamin-packed veggies!

This article lists 35 healthy dinner ideas that can be ready in 30 minutes. That’s 25 more dinners than we need!

When it doubt, think: protein, green, grain. This is a great, easy-to-remember formula for planning simple dinners (or lunches, really) that are balanced and full of foods that you really love. Just pick a protein you enjoy—or have stored away in the freezer that you want to use—as well as a veggie and a grain to cook up.

Snacks

If you get hungry during the day, don’t ignore it. We’ll be eating hella healthy during this cleanse, which means that if we get hungry our bodies really needs more fuel. Don’t let the clock tell you when to eat or not to eat!

Keep your energy levels up by snacking on a few of these throughout the day:

  • Fruit

  • Chopped veggies and hummus

  • Nuts

  • Greek yogurt (Go ahead and get the full-fat version. It’s actually healthier in the long run!)

  • Edamame

  • Hard boiled eggs

  • Popcorn

  • Oatmeal

  • Energy bars

  • Dinner – Here’s a list of healthy recipes to try out over the next 10 days. They’re all loaded with veggies, healthy fats, and vitamins.

Healthy bonuses

Hydration- Seriously—keep yourself hydrated. This is critical while detoxing. Keep your water bottle with you always!

Supplements- Remember those supplements we bought earlier? Try to take them at a set time each day or at a certain meal so that you don’t forget or get fuzzy and start thinking, “Did I take that multivitamin yesterday or this morning?”

SUTRA- As you’re drinking less and less coffee, you might find yourself still wanting a mug of something warm and comforting. SUTRA is the perfect non-habit-forming, superfood-filled alternative. It’s also perfect for counteracting that afternoon energy crash.

Sleep- Try your best to go to bed and wake up at the same time every day. It’s hard to do, but so worth it! You’ll wake up feeling much better because your body will naturally know when it’s supposed to be awake and when it’s time to go to sleep.

STEP FIVE: Have an Action Plan for Withdrawal Symptoms

Headaches

Ah, headaches. The bane of our existence as we quit coffee. Of course, over-the-counter medication can be used, but if you prefer to go the natural route (more power to you!), here are a few effective remedies for these monsters.

  • Turmeric- Did you know that a compound found in turmeric, curcumin, has been shown to be as effective as ibuprofen in pain and inflammation reduction? Get your curcumin fix from SUTRA Gold, throwing some turmeric in your next dinner, or taking curcumin in supplement form.

  • Darkness- Try shutting off the lights and lying in a dark room for awhile. This gives you eyes the break they may need and will help to alleviate tension in your head.  

  • Heat- Try wrapping a heating pad around your neck and the base of your skull for tension headaches. If that doesn’t work, try ice.

Lack of energy

Try one or a few of these for a quick fix of natural energy!

  • Stay hydrated- Nothing will zap your energy like dehydration. If you are truly feeling miserable, try downing a glass of water and see how you feel afterwards.

  • Quick burst workout- Do a few jumping jacks, lunges, squats, or stair flights to get your heart pounding and blood moving!

  • Peppermint- Get a whiff of peppermint essential oil or sip peppermint tea. It invigorates the senses and helps you feel energized.

  • Get out in the sun- Daylight naturally alerts our brains that it is time to wake up. Get in a quick stroll outside if you can.

  • Snack time- By snacking smart you can prevent energy crashes or get out of one! Choose snacks that don’t contain any added sugar, are mostly whole foods, and are balanced when it comes to macronutrients—carbs, protein, and fats.

  • Crank up the tunes- Listen to music that you know will pump you up. Whatever your current go-to favorite song is, turn it up and you’ll start to feel more energized before you know it!

Emotional cravings for coffee

While we advise quitting coffee altogether (decaf coffee comes with its own host of health issues), decaf coffee can be a useful tool during this cleanse if the craving for that coffee taste gets to be too much.

  • Since this is a coffee cleanse and we want that to be the exception and not the rule, use this time to explore alternatives to coffee and see which ones you love. A few examples include SUTRA Black and Gold, herbal tea, kombucha, and smoothies.

Don’t feel pressured to do this exactly. Mix it up according to your preferences! For details on how much coffee and SUTRA to drink each day as you ease back, join us for our 30 Day Quit Coffee Challenge!

Day 1

Breakfast: Almond butter, coconut milk, cacao, and SUTRA Black smoothie

Lunch: Tortellini, chicken, and arugula salad – Make some to have for lunch tomorrow, too.

Dinner: Grilled shrimp in lettuce leaves with Serrano-Mint sauce

Workout: Couch to 5k, Week 1 Day 1

Day 2

Breakfast: Green smoothie

Lunch: Tortellini, chicken, and arugula salad

Dinner: Lemon-dijon pork 

Workout: 30 minute yoga session

Day 3

Breakfast: Fit Goddess Smoothie

Lunch: Sesame chicken celery root salad

Dinner: Chicken and gnocchi with broccoli rabe

Workout: Couch to 5k, Week 1 Day 2

Day 4

Breakfast: Green smoothie

Lunch: Sesame Chicken celery root salad (from day 3)

Dinner: Steak fajitas

Workout: 1 hour hike

Day 5

Breakfast: Mix it up—have a spinach and tomato omelette

Lunch: Salmon and spinach salad

Dinner: Thai curry veggie noodles with chicken

Workout: 30 minute yoga session

Day 6

Breakfast: Coconutty Chai Island Breakfast Smoothie

Lunch: Golden beet and barley salad with rainbow chard – Make enough for tomorrow’s lunch.

Dinner: Balsamic chicken and veggies

Workout: Couch to 5k, Week 1 Day 3

Day 7

Breakfast: Green smoothie

Lunch: Golden beet and barley salad with rainbow chard

Dinner: Fettuccini with walnuts and parsley

Workout: Get a 20 minute ab workout in

Day 8

Breakfast: Almond butter, coconut milk, berry, and SUTRA Black smoothie

Lunch: Winter salad with easy herbed pork tenderloin – Make enough for tomorrow.

Dinner: Salmon with sweet potatoes and broccoli

Workout: Couch to 5k, Week 2 Day 1

Day 9

Breakfast: Mix it up again—have a hearty bowl of oatmeal.

Lunch: Winter salad with easy herbed pork tenderloin

Dinner: Buddha bowl 

Workout: 20 minutes of light yoga

Day 10

Breakfast: Green smoothie

Lunch: Chickpea, Barley and Zucchini Ribbon Salad with Mint and Feta

Dinner: Roast sausages with apples and parsnips

Workout: Couch to 5k, Week 2 Day 2

Day 11

Breakfast: Almond butter, coconut milk, cacao, and SUTRA Black smoothie

Lunch: Cuban Picadillo Lettuce Wraps  – Make some to have for lunch tomorrow, too.

Dinner: One Skillet Chicken Thighs with Butternut Squash

Workout: Cross train—elliptical or bike for 30 minutes

Day 12

Breakfast: Green smoothie

Lunch: Cuban Picadillo Lettuce Wraps

Dinner: Paleo Turkey Sweet Potato Casserole

Workout: Couch to 5k Week 2 Day 3

Day 13

Breakfast: Fit Goddess Smoothie

Lunch: BLT bowl– Make 2

Dinner: Gluten Free Peanut Noodles – Make enough to have for dinner on day 15

Workout: 30 minute yoga session

Day 14

Breakfast: Green smoothie

Lunch: BLT Bowl

Dinner: Steak Fajitas

Workout: Couch to 5k Week 3 Day 1

Day 15

Breakfast: Mix it up—have a spinach and tomato omelette or big bowl of oatmeal

Lunch: Salmon and Spinach Salad

Dinner: Gluten Free Peanut Noodles from day 13

Workout: 30 minute yoga session

Day 16

Breakfast: Coconutty Chai Island Breakfast Smoothie 

Lunch: Mason Jar Taco Salad  – Make 2

Dinner: Scalloped Sweet Potatoes

Workout: Couch to 5k, Week 3 Day 2

Day 17

Breakfast: Green smoothie

Lunch: Mason Jar Taco Salad

Dinner: Rosemary Lamb Burgers with Pesto 

Workout: 30 minute bodyweight workout

Day 18

Breakfast: Almond butter, coconut milk, berry, and SUTRA Black smoothie

Lunch: Grilled Paleo Pizza – Make enough for tomorrow.

Dinner: Salmon with Sweet Potatoes and Broccoli

Workout: Couch to 5k, Week 3 Day 3

Day 19

Breakfast: Mix it up again—have a hearty bowl of oatmeal.

Lunch: Ground Turkey and Spinach Stuffed Mushrooms – Make enough for tomorrow

Dinner: Paleo Spaghetti Squash Casserole

Workout: 20 minutes of light yoga

Day 20

Breakfast: Green smoothie

Lunch: Ground turkey and spinach stuffed mushrooms

Dinner: Roast sausages with Apples and Parsnips

Workout: 1 Hour Hike

Day 21

Breakfast: Almond butter, coconut milk, cacao, and SUTRA Black smoothie

Lunch: Tortellini, Chicken, and Arugula Salad – Make enough for tomorrow.

Dinner: One Skillet Tilapia Veracruz

Workout: Couch to 5k, Week 4 Day 1

Day 22

Breakfast: Green smoothie

Lunch: Tortellini, chicken, and arugula salad

Dinner: Paleo Pineapple Fried Rice  

Workout: 30 minute yoga session

Day 23

Breakfast: Fit Goddess Smoothie

Lunch: Tomato Basil Cauliflower Rice – Make enough for tomorrow

Dinner: Quick and Spicy Fish Curry  

Workout: Couch to 5k, Week 4 Day 2

Day 24

Breakfast: Green smoothie

Lunch: Tomato Basil Cauliflower Rice

Dinner: Spicy Tuna and Tomato Burgers  

Workout: 30 minute core workout

Day 25

Breakfast: Mix it up—have a spinach and tomato omelette

Lunch: Paleo Burger with Caramelized Balsamic Onions and Avocado – Make enough for tomorrow

Dinner: Creamy Basil and Tomato Chicken

Workout: 30 minute yoga session

Day 26

Breakfast: Coconutty Chai Island Breakfast Smoothie

Lunch: Paleo Burger with Caramelized Balsamic Onions and Avocado

Dinner: Pumpkin Paleo Chili

Workout: Couch to 5k, Week 4 Day 3

Day 27

Breakfast: Green smoothie

Lunch: Cajun Garlic Shrimp Noodle Bowl – Make enough for tomorrow

Dinner: Chicken Thighs with Butternut Squash

Workout: Mix it up—try surfing, kickboxing, Pilates, something new!

Day 28

Breakfast: Almond butter, coconut milk, berry, and SUTRA Black smoothie

Lunch: Broccoli Salad with Cashew Curry Dressing 

Dinner: Salmon with Sweet Potatoes and Broccoli

Workout: Couch to 5k, Week 5 Day 1

Day 29

Breakfast: Mix it up again—have a hearty bowl of oatmeal.

Lunch: Winter Salad with Easy Herbed Pork Tenderloin – Make enough for tomorrow.

Dinner: Buddha Bowl

Workout: 20 minutes of light yoga

Day 30

Breakfast: Green smoothie
Lunch: Winter Salad with Easy Herbed Pork Tenderloin

Workout: Couch to 5k, Week 5 Day 2

Don’t forget to join us for the 30 Day Quit Coffee Challenge!
Each week you’ll get tips and tricks to keep your energy levels up including delicious recipes, inspiring stories, and motivating videos.
SUTRA believes in you!

We’re on a mission to help people swap their coffee for SUPERFOOD Lattes. This could be a long term lifestyle change, or a Caffeine-Free version of ‘Dry January’ where you give your body 30 days away from your daily java. Either way, giving yourself a breather will help you:

  • Eliminate dependency on a drug (yes, caffeine is a d.r.u.g.)
  • Reset adrenals + stress hormones - for anxiety/weight issues
  • Alkaline the body - helps an overworked digestive system
  • Improve sleep quality + length (no stimulants means zzzz's)
WE WANT YOU TO GET THESE HEALTH BENEFITS AND PARTNER WITH US IN OUR 30-DAY 'COFFEE DETOX CHALLENGE’.

The best way to kick coffee is to taper off in small increments so as not to trigger the junkie-like withdrawal symptoms (especially the headaches, anxiety, and stomach troubles). SUTRA's mission is to assist you slowly dial down your caffeine consumption so your body can acclimate over time, and help you switch to a natural and healthy coffee alternative.



ABOUT THE AUTHOR - Jenna Martin

I’m a college lifestyle blogger on a mission to inspire other college kids to seek out adventure and live healthy, positive lives. Ever since about tenth grade I’ve been obsessed with all things health and fitness, and I love teaching what I’ve learned. In my free time you’ll probably find me writing, lifting, or doting on my handsome cat. Click here if you want to know more!

Follow me on Pinterest and Instagram.





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