When I tell patients I’ve never had a Red Bull—let alone, that I don’t drink coffee—I usually get a look that says, “How do you even function?”
Truth is, I love my energy—but it doesn’t come from caffeine. It comes from caring for the tiny glands that make it possible: the adrenals.
(It also comes from speaking on stage, but that’s another story.)
Most of us don’t wake up one morning and think, “My adrenals are tired.”
We just notice the afternoon slump, the sugar cravings, the anxious buzz, or the fog that won’t lift until we get our next fix. And while that fix might feel like energy, it’s often just borrowed from tomorrow.
In my latest Positively Altered episode, I sat down with holistic physician Dr. Brad Campbell, who reminded me that caffeine isn’t inherently bad—it’s just overused.
Once upon a time, caffeine was ceremonial, used rarely and with intention. Today, it’s an office perk designed to keep us on the hamster wheel.
We’re not born with a caffeine deficiency.
Brad says what we’re often missing is rest, hydration, and rhythm. Our adrenals regulate salt, sex, sugar, and stress—what he calls the “four S’s” of health.
When we push too hard, sleep too little, or sip too much, those four systems start to wobble. Before long, we’re craving everything we don’t actually need—more salt, more sugar, more coffee—and calling it normal.
The good news? You can reset your adrenals without a complete caffeine breakup. Brad’s advice was both science-based and human-friendly. It starts with awareness and ends with better energy that doesn’t come from a cup.
5 Ways to Love Your Adrenals (Without Giving Up Your Life)
- Taper your caffeine; don’t terminate it.
Go from full strength to half-caf. Brad’s rule of thumb: Stay under 50 mg a day—about half a cup of coffee. And if you can, switch to Swiss water–processed decaf. (He even makes his own!) - Prioritize “restful rest.”
Aim for nine hours of rest daily—even if only six are actual sleep. The rest can be gentle time: slow meals, walks without your phone, or deep breaths between appointments. - Feed your four S’s.
Choose mineral-rich salts (think Celtic or Himalayan); balance your blood sugar; and supplement wisely with a B complex, magnesium, vitamin D, or adaptogens like ashwagandha. - Don’t do your “drugs” every day.
Whether it’s caffeine, alcohol, or screens, take breaks. If you need one to feel normal, your body’s trying to tell you something. - Redefine what sober means.
Being sober isn’t just about alcohol. It’s about clarity—knowing who you are without the constant stimulation, numbing, or noise.
As Brad put it, “The real reason to be sober is to figure out who you actually are.”
That might mean skipping your latte—or just drinking it with new awareness.
So here’s your challenge: Tomorrow morning, before you reach for caffeine, take one deep breath. Ask your body what it really needs.
Sometimes, it’s not a boost; it’s a break.
Be positively altered,
Dr. Cindy M. Howard
P.S. Ever wonder why you wake up at 2 a.m. to go to the bathroom? You might not have to go—you might just be waking up out of habit. Brad shares a hilarious (and actually helpful) tip about how to retrain your sleep cycle. Spoiler: It involves not running to the bathroom. Tune in to hear why!