What’s In Your Cup?

After years of drinking green tea throughout the day—often five to eight cups—I’ve recently scaled back to two or three, and only in the morning. It wasn’t because green tea stopped being good for me. It was because I noticed it was starting to compete with another good thing: restful sleep.

This tradeoff—between one habit and another—is a good reminder that food isn’t just about isolated benefits. It’s about how everything works together. Still, green tea deserves a closer look. Let’s talk about what makes this leaf so powerful, how to use it well, and how to recognize when it might be time to shift your relationship with it.

So What’s the Big Deal About Green Tea?

Green tea has been consumed for thousands of years, and not just because it tastes good. More recently, it’s been studied extensively for its potential effects on metabolism, inflammation, cardiovascular health, and even brain function. Here are a few reasons it earns its reputation:

• Rich in catechins – especially one called EGCG (epigallocatechin gallate), a powerful antioxidant with anti-inflammatory, anticancer, and antimicrobial properties. Think of catechins as tiny molecular shields against oxidative stress.
• May support heart health – Some studies have linked regular green tea intake to lower LDL cholesterol levels, improved blood vessel function, and a reduced risk of cardiovascular events.
• Supports mental health – Green tea contains both caffeine and L-theanine, an amino acid that promotes calm and focus. The two together can support alertness without the jitteriness that often comes with coffee.
• Supports biome health - Green tea works synergistically with healthy bacteria in our digestive tracts to fight inflammation and more.
• May aid in metabolic regulation – Research has shown possible links between green tea and improved insulin sensitivity, fat oxidation, and modest increases in energy expenditure.
• Contains antimicrobial properties – Compounds in green tea may inhibit the growth of certain harmful bacteria, including those that contribute to dental plaque and bad breath.
• Can provide a healthful ritual - Having a ritual can be very relaxing and satisfying, and the tea ceremony, whether done according to centuries-old traditions or created your own, is an excellent self-care opportunity.

A quick note on studies. Studies often examine extracts of whole foods, as they can be more easily controlled and may eventually lead to product development. Whenever possible, I’ll link to whole-food related studies, but they are more difficult to find. I hope studies showing how extracts may be helpful can give us a view into what might be possible through eating whole foods.

All That Said, Context Still Matters

None of those benefits exists in a vacuum. If you're drinking green tea all day while skipping meals, not getting enough sleep, or suppressing your hunger cues, those "benefits" can start to turn against you.

For me, green tea was a beloved ritual—but the timing crept later into the day, and I noticed it made it harder to fall asleep. Green tea has less caffeine than coffee, sure—but it’s not nothing. Over time, that gentle stimulation added up. Once I stopped drinking it after 1 p.m., my sleep onset improved. And honestly, I’ve been getting more out of fewer cups just by drinking it more mindfully, earlier in the day.

Making Green Tea Work for You

If you’re a tea drinker—or curious about becoming one—here are a few tips for making green tea part of a nourishing routine:

• Go for loose-leaf when possible. Many bagged green teas are of lower quality and have a more bitter taste. Loose-leaf tea tends to offer a better flavor, and you can control the strength more easily.
• Strongly consider going organic. The tea plant tends to absorb fluoride efficiently from the soil. If fungicides or synthetic fertilizers with metals are also used, that level can increase further. THIS is the tea that I love and trust. (It’s often cheaper on their website than on Amazon.)
• Give preference to Japanese tea. Tea grown in many areas of China has a higher risk of contamination with lead and other heavy metals than tea grown in Japan. Black tea also has a higher potential for lead toxicity, as the leaves remain on the plant for a more extended period, being exposed to air and soil pollution from coal use.
• Watch the temp. Green tea is sensitive to boiling water. Try brewing around 160–175°F (70–80°C) to avoid bitterness and preserve nutrients.
• Don’t treat it like water. Green tea is slightly diuretic, but it should not be used as a substitute for plain water. Think of it as a supplement to your hydration, not a replacement for it.
• Pair it with food if needed. Some people find that green tea on an empty stomach makes them queasy. Try it with breakfast or a small snack if that’s you.
• Time it around your sleep and iron needs. If you’re prone to low iron or sleep disruption, avoid drinking green tea with meals or within 2 hours of bedtime. Catechins can inhibit iron absorption, and caffeine (even a little) can delay sleep onset.

Green Tea Shines—But It’s Not the Only Star

Most of this post focuses on green tea because that’s what I’ve personally used for years, but it’s not the only tea with benefits. All true teas (green, black, oolong, white, and even pu-erh) come from the same plant: Camellia sinensis. What makes them different is how the leaves are processed.

• Green tea is lightly processed to preserve antioxidants like EGCG, which support cellular repair, heart health, and even oral health.
• Black tea is fully oxidized, resulting in a richer flavor and higher caffeine content, as well as its unique antioxidant profile, which includes theaflavins and thearubigins. These compounds have been studied for their potential cardiovascular support, gut health benefits, and anti-inflammatory effects. It does have a higher risk of heavy metal/lead toxicity, so be aware of that.
• White tea is the least processed of the group, made from young leaves and buds. It’s incredibly rich in catechins and may be even more potent than green tea when it comes to protecting skin, supporting collagen, and fighting oxidative stress. If you prefer a lighter flavor and lower caffeine content, white tea is a solid choice. This may have the least likelihood of lead toxicity, as the leaves are harvested early.
• Oolong falls between green and black in terms of oxidation and processing, while Pu-erh is a fermented tea with its own health-promoting profile and distinct taste.

So if green tea isn’t your favorite—or it doesn’t sit well with you—you still have plenty of great options. You might even rotate through different types based on the season, your needs, or your taste that day.

And while this post focuses on true teas from Camellia sinensis, I haven’t forgotten about herbal teas like rooibos, chamomile, tulsi, and peppermint, which offer their own unique benefits. I’ll dive into those in a future post.

Quick Nudge

Food and drink are rarely just “good” or “bad.” They’re part of a system. Green tea can support your health, but so can a good night's sleep, hydration, and taking a moment to sit quietly without reaching for anything at all.

As always, the most nourishing choice is the one that works with your body, not against it. And sometimes that means making gentle shifts in timing, dosage, or routine—not because something is toxic, but because your body is telling you what it needs next.

Thanks for being here. I hope whatever’s in your cup today brings you energy, focus, and a little space to breathe. See you soon.

Want to dig deeper into tea science? Here are some great, accessible resources to learn more.

• Dr. Greger on green tea - Nutritionfacts.org
• Green tea benefits - Cleveland Clinic
• Health benefits of matcha – Harvard Health

Check out my full website!

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)