If you know me, you know I adore coffee. If I’m not gripping on to a latte or cold brew for dear life, chances are I’m probably plotting my next coffee run or excursion to an overpriced coffee shop. I’m not in it for the instant energy boost or placebo to keep me going during a busy day; I genuinely love the flavor, the aromas and the social connection that comes with coffee.
I’ve always loved coffee in all its forms, but my infatuation intensified in college. I worked as a barista in our student cafeteria’s café (shout out to Addie’s at Boston College), and I had unlimited access to every kind of drip, syrup and high-powered machine a college coffee bar had to offer. I must have made thousands of lattes and pulled an equal number of espresso shots, immersed in an intoxicating cloud of ground coffee beans, all the while treating myself to a coffee drink as a reward after every early morning shift.
I was never able to shake the notion of coffee as something to look forward to or a reward for getting through the day. Instead of booze-filled happy hours, I now plan coffee dates. Without fail, I go to bed looking forward to my morning cup. Before I knew it, I started chugging two to three (sometimes four) cups a day. Slowly but surely, I began to realize this “small treat” was taking a toll on my body, mood and wallet.
So, I decided to try giving up coffee for a month. I’m no stranger to a challenge either, as I’ve set myself up to improve my sleep habits and reduce my plastic usage. But this would be, by far, the most difficult one I’ve embarked on. How could I give up something I’ve relied on every day for nearly a decade?
To ensure I wouldn’t crash out, I spoke to experts about the side effects of overdoing it with daily coffee, did my research into coffee alternatives and sipped my way through matchas, teas, mushroom coffees and caffeine-free alternatives.
Why are we hooked on coffee?
Coffee is more than a morning ritual. It’s often a daily necessity for many Americans, and registered dietitian nutritionist Frances Largeman-Roth said there’s a reason why: “The caffeine in coffee, tea, cola, matcha and energy drinks is considered to be mildly addictive because we become habituated to its effects.”
Sahar Berjis, a registered dietitian, nutrition consultant and CEO of Inner Health & Wellness, agrees, describing caffeine as “your brain’s ‘Do Not Disturb’ sign for tiredness” that also gives your dopamine a boost. Over time, she said, “your brain gets used to this morning pick-me-up and starts expecting it. You’re not addicted in the same way you’d be to nicotine, but yes, caffeine dependence is real.”
When it comes to if it’s healthy, both experts emphasize moderation. “For many people, drinking coffee daily is actually considered to be a healthy practice because it lowers the risk of developing Alzheimer’s disease, Parkinson’s and type 2 diabetes,” Largeman-Roth said, noting that the FDA considers up to 400 milligrams of caffeine per day safe.
Berjis added that one to three cups a day can provide antioxidant and anti-inflammatory benefits but warned against oversized servings. Coffee can also mildly dehydrate you, spike your cortisol and disrupt sleep patterns if consumed late in the day. “Make your coffee work for you — have it after a balanced breakfast with protein and healthy fat to stabilize blood sugar and reduce stress on your adrenals.”
What happens when you drink too much caffeine?
Everyone is different, and as such, reactions can vary from person to person. Largeman-Roth said that drinking on an empty stomach or suddenly upping your usual order could trigger jitters. Berjis added that genetics play a role too, so some bodies can metabolize caffeine quickly while others break it down slowly, leading to “energetic jazz hands.” Nutrient deficiencies, especially in magnesium or B vitamins, can also heighten sensitivity.
Physiologically, caffeine acts fast. “Adenosine makes us feel sleepy and relaxed, and when it’s blocked, we start to feel more alert and awake immediately,” Largeman-Roth said. “Once adenosine is blocked, caffeine also releases adrenaline. Your heart rate may also increase.” Berjis added that within 10 to 15 minutes, caffeine is in your bloodstream, and at “about 30 minutes in, you’re in peak coffee mode — sharper focus, quicker reaction time, maybe even a sunnier mood.”
Depending on how quickly your body metabolizes it, those effects can last four to six hours. No wonder so many of us rely on coffee to get through a workday.
My coffee-free journey
To complete this 30-day challenge correctly, I planned to try a different coffee alternative every week, gradually reducing my caffeine intake to see how I would react. To be clear, I didn’t go full cold turkey on caffeine, as even mushroom coffee has some amount of it. My main goal was to avoid drinking any actual caffeinated coffee.
I wasn’t perfect, but I gave it a shot and found many a coffee substitution to curb my biggest vice. Here’s what I learned from my month of being coffee-free and thoughts on if I’d do it again.
Week 1: Mushroom coffee
The first stop on my coffee-free journey was to explore the world of mushroom coffee. Though it may sound (and look) like a fad, Jordan Rosenacker, co-founder and executive creative director of Atlas Coffee Club, says the category is growing quickly and has plenty to offer.
“Mushroom coffee can mean a couple of different things,” he said. “Some blends are exactly what they sound like — coffee with functional mushrooms mixed in — while others skip coffee altogether and create a cacao- or chai-based drink with mushrooms. In our opinion, and also from what we’ve heard, the coffee-based blends taste better and feel more like your usual cup (if you’re a coffee drinker), just with an added boost of functional ingredients.”
Mushroom coffee typically comes in two forms: ground coffee with mushrooms added in that are brewed like a regular cup or instant blends that dissolve in water or milk. Rosenacker noted that quality can vary widely depending on the coffee base and mushroom mix, and the benefits depend on the mushrooms involved. For instance, lion’s mane is often linked with cognitive support, cordyceps with stamina and reishi with immunity and reduced fatigue.
“Our Atlas+ Coffee Superblend includes not just functional mushrooms, but also ashwagandha, pre- and probiotics and L-Theanine,” Rosenacker said, adding that many people turn to mushroom coffee for steady energy, focus, stress and immune support, or to cut back on caffeine.
The taste varies as well. “Some brew up a profile similar to a cup of coffee with a slightly different mouthfeel,” he said. “You may notice smoky-sweet hints of toasted graham crackers or a warm nuttiness of roasted grains.” Others skew richer and creamier, especially when paired with milk or plant-based alternatives.
“Functional coffee beverages are starting to show up in more places,” Rosenacker added, pointing to cafés from Austin to New York and even booths at the Specialty Coffee Expo. Still, home brewing remains the driver of its rise, with online search interest for “mushroom coffee” jumping from about 26,000 in July 2022 to more than 225,000 by July 2025, according to the coffee expert.
Week 2: Matcha and hojicha
I shifted from mushroom coffee to matcha and hojicha for my second week of my no-coffee challenge, and this was my first significant departure from coffee. Though matcha may look like a simple green drink, the process and flavor are anything but.
“Matcha is a finely ground powder made from shade-grown green tea leaves, traditionally from Japan,” said Matt Longwell, senior director of coffee and beverage at Blue Bottle Coffee. “Unlike steeped tea, where leaves are infused and removed, matcha is whisked directly into water, so you consume the whole leaf. This creates a vibrant green beverage with a rich, layered flavor and a naturally creamy texture.”
Although I wasn’t much of a matcha drinker before this challenge, I’ve seen it grow in popularity at local cafés. So much so that there are even shortages at a few local coffee shops by the end of the day.
But at Blue Bottle, iced matcha is a clear favorite. “We see a strong preference for iced matcha — an even higher ratio of cold to hot orders than we typically see for lattes and other coffee drinks,” Longwell said, noting the brand has also been experimenting with flavored matcha lattes like orange blossom and lavender yuzu. Compared with coffee, matcha provides a very different taste experience. “Where coffee is often aromatic, rich and complex, matcha is fresh, naturally sweet and full of delicate umami, with a smooth, lingering finish,” he said.
I also discovered hojicha at my favorite local coffeehouse, Forest Cafe, when they ran out of matcha. “Hojicha stands out from other Japanese green teas for its distinctive roasted aroma and smooth, mild taste with very little bitterness,” said Tomoko Honda, the head of global operations at Ippodo Tea. “Hojicha is best enjoyed when brewed with boiling water for a short time — about 30 seconds.”
The tea also contains less caffeine than matcha or coffee — about 48 milligrams per 8-ounce serving compared with roughly 96 milligrams in a matcha latte, according to Honda — making it a gentler option for those on a coffee detox. While Honda noted that “hojicha contains lower amounts of compounds often associated with tea’s health effects, such as theanine and catechins,” she added that “many people find that hojicha’s warm, roasted aroma can create a calming and relaxing experience.”
Its approachable flavor has also helped it resonate outside Japan. “Because hojicha has a smooth, mild flavor with less bitterness, it can feel more approachable,” Honda said. “In addition, like matcha, hojicha pairs very well with milk, which makes it a great option for lattes and other desserts.” I absolutely adored hojicha in iced form, mixed with almond milk and topped with a healthy dose of cinnamon.
Week 3: Decaf
No coffee-free journey would be complete without digging into the world of decaf. Admittedly, it was the week I dreaded most heading into this challenge. Mushroom coffee and matcha at least provide some caffeine to satiate my fix, but decaf seemed so daunting. However, it should be noted that although decaf coffee has significantly less caffeine than other options, it still has trace amounts, typically around 5 milligrams. Nevertheless, it can be a helpful way to wean off a coffee dependency.
For those who do try to quit coffee, both dietitians I spoke to warned that caffeine withdrawal can be rough. “The most likely side effect when you give up coffee is a headache,” Largeman-Roth said. “Caffeine constricts blood vessels in the brain, which often helps alleviate pain. Without it, blood vessels can swell, which leads to a headache.” I can personally attest to this side effect, which I didn’t realize would become such a punishing obstacle as I navigated through my week of decaf coffee.
Still, I pressed on, with the help of familiar brands like Stumptown and Lavazza who each offer their own quality blends of decaf.
Week 4: Herbal blends
The final week of my coffee-free challenge introduced a unique change of pace: drinks made with herbal blends such as yerba mate and a plant-based ube coconut mix.
Again, nixing caffeine is no small feat, especially if you’re used to having coffee or tea daily. Berjis described withdrawal as “your brain’s staff going on strike,” with headaches, fatigue, brain fog and irritability peaking in the first two days before fading. I definitely felt my brain going on strike during this final week of the challenge. Without fail, I got a headache in the afternoon around the same time I typically would get my second (or third) cup of an herbal drink.
If skipping coffee leaves you feeling like a “grumpy sloth,” Berjis suggests swapping in lower-caffeine alternatives like yerba mate, “a South American staple with a smooth, steady caffeine lift and a slightly grassy flavor. It’s a social drink in Argentina and Uruguay — traditionally shared in a gourd — but also available in cans if you’re not into carrying a thermos around.”
She also recommends DIY drinks made with all-natural spices you probably have in your cupboard. One such drink was “golden milk — a spiced mix of turmeric, ginger, cinnamon, and milk for anti-inflammatory benefits and cozy vibes worthy of an Instagram post.” I am not a fan of turmeric, so I skipped this, but I have noticed turmeric lattes in local shops around NYC more often than ever.
My 30-day results
Ironically enough, this challenge taught me that I could never fully give up coffee. It’s too ingrained in my routine and, honestly, too enjoyable. It was clear to me throughout this experiment that my days were much dimmer without an espresso or latte in my hand. I have realized, though, that I can at least curb my coffee spending habits. Brewing more teas at home has become my compromise, giving me a gentler caffeine boost without draining my bank account. And that’s perhaps my most significant finding at the end of my 30 days of no regular coffee.
What I found was that skipping those $7 to $10 New York-priced lattes added up faster than I expected. To put it in perspective, if an average cup runs for $8, I’ve hypothetically saved more than $200 just by resisting a daily Dunkin’ or Starbucks run. That kind of lump sum doesn’t just make my wallet happy; it’s enough to convince me that scaling back on my caffeine habits is actually worth it (sometimes).
FAQs
Then there are some truly caffeine-free options, such as the turmeric-centric golden milk and many herbal teas, such as chamomile and peppermint.
Meet our experts
For this article, we consulted the following experts to gain their professional insights on all things coffee and tea.
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On top of being a daily coffee drinker, associate testing writer Carolina Gazal has tested all sorts of coffee products, from grinders to Armenian coffee. She relies on her daily cup of joe but took the plunge and reduced her coffee intake during the month of August to find coffee alternatives she would actually vouch for.
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