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I had similar experiences and started cutting my coffee with decaf. I’ve gotten down to a half and half ratio now.

Will typically drink 2 cups in the morning and an espresso immediately following lunch.

I’ve noticed a big difference. I rarely get jittery unless I’ve drunk no water in the morning.

I think water is key. I drink easily 10-20 cups of coffee every day, but I add a cup of water for each cup of coffee.

Yeah i end up in the bathroom every 20 minutes, but at least this habit stops me from eating all day while working from home.