An electrician named Kevin drank four Monsters a day. For eight years.
He was 36 when his doctor told him his heart was skipping beats.
“Cut the energy drinks,” the doctor said.
Kevin’s response: “How? I’ll fall asleep on the job.”
Here’s what nobody tells you about energy drinks—and what actually works instead.
The problem with energy drinks
Kevin’s daily Monster habit:
- 54 grams of sugar per can × 4 = 216 grams
- 160mg caffeine per can × 4 = 640mg
- Various B vitamins (not harmful, but not the active ingredient)
The sugar was the real killer. 216 grams per day is like eating 54 sugar packets. His insulin was spiking and crashing all day long.
The caffeine? 640mg is a lot, but not dangerous for most people. The problem was the delivery method—all at once, with sugar, in a highly processed form.
What Kevin switched to
For the caffeine: Clean sources
Coffee. The original energy drink. Black or with minimal sugar. Kevin switched to two cups of coffee in the morning and one after lunch.
Green tea. Lower caffeine (about 30mg per cup), but contains L-theanine which smooths out the energy and prevents jitters.
Caffeine pills. Not sexy, but they work. 100mg per pill, no sugar, no crash. Kevin takes half a pill (50mg) mid-afternoon if needed.
For the energy: Real fuel
Protein + complex carbs. A handful of almonds and an apple. Sustained energy, no spike and crash.
B-vitamin complex. Energy drinks contain B vitamins, but you can take them without the sugar. Your body uses B vitamins to convert food to energy.
Adaptogens. Ashwagandha and rhodiola help your body manage stress and maintain energy levels. Not stimulants—they work differently.
Companies like Built Daily Supply make energy-support formulas that include B vitamins and adaptogens without the sugar overload.
The morning protocol
Kevin used to start his day with an energy drink on the way to work. Now:
Before leaving the house:
- 16 oz water
- One cup of coffee (black)
- Light breakfast with protein
First two hours:
- Another cup of coffee if needed
- Water consistently
Mid-morning:
- Snack (not energy drink)
- Green tea
The difference? No more sugar roller coaster. Energy stays consistent instead of spiking and crashing.
The afternoon protocol
This used to be energy drink time. Now:
After lunch:
- One cup of coffee or half a caffeine pill
- Light movement (walk around, stretch)
The 2 PM slump:
- Cold water splash on face
- Quick snack if needed
- Green tea instead of energy drink
Kevin found that most of his “need” for energy drinks was actually dehydration and sugar withdrawal.
The withdrawal period
Fair warning: When Kevin quit energy drinks, he felt terrible for about a week.
Headaches. Fatigue. Irritability. His body had adapted to constant sugar and caffeine.
The strategy: Taper, don’t quit cold turkey. Reduce by one drink per day per week. Replace each with a cleaner option.
The bottom line
Energy drinks work. That’s the problem. They work too well, then leave you worse off.
Coffee, green tea, real food, and strategic caffeine use. Kevin’s been off energy drinks for two years. His heart rhythm normalized. He has more consistent energy.
And he’s saved about $2,000 a year.