I generally drink 1–2 cups of coffee per day, between 09:00–12:00. I switch to teas after lunch so I'm not still full of caffeine by the time I go to bed. I wouldn't say that's heavy usage by any stretch, but I can tell that coffee doesn't effect me much any more (i.e. I can have a big mug late and night and then go to bed a couple of hours later).
That's about the extent of how much I've thought about my coffee consumption. However, I'm sure there must be some sort of optimal strategy for getting the most ‘bang for your buck’. No articles I've found seem able to agree on one though.
For example, this one says to start with a 1-month coffee fast, and this one concurs, whilst this one this one says a week'll do. The first article then says to stick to one cup per week, with the occasional extra if really needed, which seems very low (since the effects only last around 6–8 hours). The second article doesn't give a target to aim for, but warns against daily coffees.
With all this conflicting advice, is it just an fundamentally inexact science or is there a canonical guide on how to maximise coffee effectiveness out there somewhere?
a) how long should one initially abstain to reduce any built-up tolerance? 1 week or 1 month?
b) afterwards, how often should coffee be drunk in order to maximise the benefits whilst minimising the build-up of tolerance? 1 cup a day, 1 cup a week, microdosing throughout the day or something else?