BAS Health Series: Myths and Realities of the Things We Eat, Article 4 of 6

If you’ve made it this far in the Food Myths series, congratulations — you’ve probably earned a cup of coffee. I’ll be honest, caffeine and I have been in a long-term relationship. Mornings don’t start without it. Long work sessions depend on it. I love the smell, the ritual, the first sip that wakes up my brain before the rest of me catches on.

But caffeine — our friendly productivity booster — is technically a drug. No kidding. Caffeine is a legal, socially accepted, wildly beloved stimulant that most of us can’t imagine living without. It sharpens focus, boosts mood, and helps us push through fatigue. But it also hides some fascinating science — and a few real downsides we don’t like to talk about.

So, let’s look at caffeine as its truest self without the hype, the guilt, or the hero worship — just the facts, the balance, and the realities about our favorite morning habit.

Myths

• Myth 1: Caffeine stunts your growth.
  There’s no scientific evidence for that¹. This myth came from early 20th-century marketing to sell decaf coffee. Growth is determined by genetics and nutrition — not your morning brew.

• Myth 2: Coffee dehydrates you.
  Most us of coffee drinkers are quite aware that caffeine is mildly diuretic, but coffee and tea do contribute to your daily fluid intake². For regular drinkers, the hydration loss is negligible.

• Myth 3: Energy drinks give the same boost as coffee.
  Not quite. Energy drinks often combine caffeine with sugar, taurine, and artificial stimulants. The result is a sharper spike and a harder crash³.
  
  

The Science

Caffeine works by blocking adenosine, a neurotransmitter that builds up throughout the day and makes you feel tired. By blocking it, caffeine tricks your brain into thinking you’re more awake⁴.

At the same time, caffeine increases dopamine and norepinephrine, neurotransmitters associated with alertness, motivation, and pleasure⁵. That’s why it feels good — and why it can be addictive.

A moderate dose — about 100–200 mg, or one to two cups of coffee — can improve focus, memory, and reaction time. But overdoing it can overstimulate the central nervous system, raising heart rate, anxiety, and cortisol (your stress hormone).

Did You Know? Caffeine is the world’s most widely consumed psychoactive substance. About 85% of U.S. adults have at least one caffeinated drink every day⁶.

Hidden Caffeine Bombs

Coffee is typically mild in caffeine. The real caffeine overload often comes from energy drinks, sodas, and pre-workout supplements — where caffeine is concentrated and unregulated.

• A cup of coffee: 80–120 mg

• An energy drink: 200–300 mg

• A “pre-workout” mix: up to 400 mg or more per serving
  

Add a soda, chocolate, or even caffeine-infused snack bar, and you can easily exceed the FDA’s recommended limit of 400 mg per day⁷.

Pros and Cons

Pros:

• Improves focus, memory, and alertness.

• Boosts physical performance and endurance.

• May lower risk of Parkinson’s, Alzheimer’s, and some cancers⁸.

• Acts as a natural antioxidant.
  
  

Cons:

• Can cause anxiety, irritability, and insomnia.

• Raises heart rate and blood pressure temporarily.

• Overuse can lead to dependence and withdrawal headaches.

• Increases cortisol, which can impact sleep and fat storage⁹.
  
  

Around the World – A Culture of Caffeine

Caffeine has shaped entire cultures:

• Italy: Espresso isn’t a jolt — it’s a ritual. Quick, simple, and usually under 100 mg of caffeine. Italians savor, they don’t sip all day.

• Japan: Matcha tea offers a gentler caffeine lift paired with L-theanine, an amino acid that promotes calm alertness.

• Turkey: Thick, strong coffee is served socially — not as fuel, but as connection.

• The U.S.: We treat coffee like gas for the engine — bigger cups, stronger brews, and multiple refills.
  
  

Caffeine and Sleep – The Late-Night Trap

If you’ve read my Full Body Health series, you already know that a full night’s sleep is one of the best things you can do for your heart, brain, nervous system, and immune system. Understanding how caffeine affects sleep is key to building a healthier relationship with your favorite beverage.

Caffeine’s half-life is about 5–6 hours, which means half of what you drink at noon is still active in your body at 6 p.m.¹⁰. Even if you fall asleep, caffeine delays deep sleep and reduces REM — the stage responsible for memory, repair, and emotional reset. If you’re struggling with energy, the answer isn’t another cup — it’s better sleep, hydration, and nutrition.

Caffeine Around the Clock – When Timing Matters

Caffeine and Anxiety – The Stress Connection

Caffeine triggers your adrenal glands to release cortisol and adrenaline — the “fight or flight” hormones¹¹. In moderation, that’s helpful. But chronic overuse can keep your body in a low-grade state of stress.

For people prone to anxiety or panic attacks, high doses of caffeine can amplify symptoms — heart palpitations, racing thoughts, and restlessness.

If your caffeine makes you jittery instead of focused, it’s time to cut back — not power through.

The Truth

Most adults can safely consume up to 400 mg of caffeine per day, about four small cups of coffee¹². Pregnant individuals should stay below 200 mg, and children under 12 should avoid it entirely.

Caffeine isn’t a problem as long as you consume it with awareness.

My Opinion

Caffeine and I go way back. Coffee is a daily part of my life. I love it — the aroma, the clarity, the ritual of that first morning sip, a great coffee shop. Use caffeine to lift your life, not to live it.

Enjoy your coffee, but know your limit. If sugar was the wake-up call in this series, caffeine is the daily reminder — sometimes, the best boost comes from rest, not refills. Get your sleep!

The Myths and Realities of the Things We Eat

By Ken York, President of Benefit Airship

As someone who loves food — the smell of a sizzling pan, a great cup of coffee, a perfectly cooked steak — I’m fascinated by what we eat and how it affects us. I also get frustrated by the constant noise around it. One day butter is a superfood, the next it’s poison. Coffee adds years to your life — unless it’s silently killing you. Every week seems to bring a new diet, miracle supplement, or shocking study that contradicts the last one.

I’ve spent years researching health and wellness — both personally and professionally — and I’ve learned that truth in nutrition is rarely simple. What’s good for one person might not be for another. But there is science behind how these foods work, and it’s not as mysterious as the headlines make it seem.

Sources

1. National Institutes of Health, Caffeine and Bone Health

2. Harvard Medical School, Coffee and Hydration Study

3. Journal of the American Heart Association, Energy Drinks and Cardiovascular Effects

4. Nature Neuroscience, Adenosine Receptor Blockade by Caffeine

5. Journal of Psychopharmacology, Dopamine and Caffeine Response

6. CDC, Caffeine Consumption Statistics (2024)

7. U.S. FDA, Caffeine Guidelines for Adults

8. Harvard T.H. Chan School of Public Health, Coffee and Chronic Disease Prevention

9. Sleep Foundation, Caffeine and Cortisol Study

10. Cleveland Clinic, Caffeine Half-Life and Sleep Impact

11. Mayo Clinic, Caffeine and Anxiety Disorders

12. World Health Organization, Caffeine Safety and Guidelines (2024)