How Caffeine Really Impacts Your Sleep, Health, and Mind with Steve Frazier

On this episode of The Soul Mirror, host Shreya sits down with Steve Frazier, entrepreneur, wellness advocate, and founder of Release the Coffee Cuffs, to unpack what your daily caffeine habit may be doing to your sleep quality, circadian rhythm, hormones, blood sugar, and mental clarity. Steve traces his own wake-up call—from ER visits for heart palpitations to a hard stop on caffeine—and breaks down the science behind adenosine receptors, cortisol spikes, dopamine hits, adrenaline, and withdrawal cycles. You’ll hear practical, non-hyped strategies for tapering off caffeine, protecting deep (stage 3) and REM sleep, and rebuilding natural energy without leaning on another cup. SEO keywords: caffeine and sleep, caffeine withdrawal, circadian rhythm, adenosine, cortisol, REM sleep, magnesium glycinate, Swiss Water decaf, natural energy.

About the Guest

Steve Frazier is the founder of Release the Coffee Cuffs and author of Release the Coffee Cuffs: Winning the Battle with Caffeine. After years of high stress and heavy coffee use, he now helps people understand caffeine’s effects and transition to sustainable energy routines.

Key Takeaways :

• Caffeine blocks adenosine, delaying natural sleep pressure; once the blocker lifts, withdrawal can trigger brain fog and headaches.

• Morning caffeine can stack on natural cortisol, heightening stress response and disrupting circadian rhythm—often reducing deep and REM sleep quality.

• Caffeine triggers dopamine and adrenaline; the latter can raise blood glucose, followed by insulin—a pattern worth noting for metabolic health.

• Tolerance grows: afternoon caffeine often serves to reach “baseline,” not to boost beyond it.

• Half-life varies (commonly ~5–8 hours); factors such as genetics, menstrual phase, and birth-control use can slow metabolism, leaving caffeine active late into the night.

• Sleep architecture matters: stage 3 supports recovery and hormone balance; stage 4 (REM) supports cognition and mood. Caffeine can delay/shorten both.

• Hydration and mineral support (e.g., speak with a clinician about magnesium glycinate at night) may help, especially given caffeine’s diuretic effect.

• If quitting, tapering is generally easier than cold turkey. Consider tracking total mg per day and gradually reduce.

• For coffee lovers, seek Swiss Water–processed decaf (very low caffeine, no solvents).

• Always consult your healthcare professional, especially for pregnancy, cardiovascular, or metabolic concerns.

Connect with the Guest:

Website & resources: releasethecoffeecuffs.com Book: Release the Coffee Cuffs: Winning the Battle with Caffeine (details on his website)

Get the tracker and tools on www.releasethecoffeecuffs.com/Tools-and-Trackers

 Medical Disclaimer

This episode is for educational and informational purposes only. It does not constitute medical advice and should not be relied upon as a substitute for consultation with qualified healthcare professionals. Always seek the guidance of your physician or another licensed healthcare provider with any questions regarding your health, medical condition, or before making changes to your diet, caffeine intake, medications, or lifestyle. Never disregard professional medical advice or delay seeking it because of something you heard in this podcast.

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.

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