Elevated tsh, normal t4, no hypothyroid symptoms. have recently quit caffeine / significantly reduced alcohol (in case it's adrenal fatigue). is this likely to lower tsh? how long to see results?

There is: There is a condition called subclinical hypothyroidism where where the TSH can be slightly elevated and a patient may or may not have symptoms. If the patient does not have symptoms, medication is usually not started and the TSH is rechecked later.

No: By definition, elevated TSH is hypothyroidism. T4 is not the active one, rather it is T3 and it is ft3 that is in fact the active hormone. T4 is converted to T3 in the periphery. I would have you check the T3 level and you may need synthroid (thyroxine) as well. Neither alcohol or caffeine has anything to do with the synthesis of TSH but alcohol is converted by body into energy ATP via acetyl coe-a.