diff --git a/src/cli.ts b/src/cli.ts
index e23e24e..7bd91a9 100644
--- a/src/cli.ts
+++ b/src/cli.ts
@@ -12,6 +12,7 @@ import { aggregateProjectsIntoDays, buildPeriodDataFromDays, dateKey } from './d
 import { CATEGORY_LABELS, type DateRange, type ProjectSummary, type TaskCategory } from './types.js'
 import { renderDashboard } from './dashboard.js'
 import { parseDateRangeFlags } from './cli-date.js'
+import { createTerminalProgressReporter } from './parse-progress.js'
 import { runOptimize, scanAndDetect } from './optimize.js'
 import { renderCompare } from './compare.js'
 import { getAllProviders } from './providers/index.js'
@@ -120,10 +121,14 @@ function toJsonPlanSummary(planUsage: PlanUsage): JsonPlanSummary {
   }
 }
 
-async function runJsonReport(period: Period, provider: string, project: string[], exclude: string[]): Promise<void> {
+async function runJsonReport(period: Period, provider: string, project: string[], exclude: string[], noCache = false): Promise<void> {
   await loadPricing()
   const { range, label } = getDateRange(period)
-  const projects = filterProjectsByName(await parseAllSessions(range, provider), project, exclude)
+  const projects = filterProjectsByName(
+    await parseAllSessions(range, provider, { noCache, progress: null }),
+    project,
+    exclude,
+  )
   const report: ReturnType<typeof buildJsonReport> & { plan?: JsonPlanSummary } = buildJsonReport(projects, label, period)
   const planUsage = await getPlanUsageOrNull()
   if (planUsage) {
@@ -132,6 +137,17 @@ async function runJsonReport(period: Period, provider: string, project: string[]
   console.log(JSON.stringify(report, null, 2))
 }
 
+function noCacheRequested(opts: { cache?: boolean }): boolean {
+  return opts.cache === false
+}
+
+function buildParseOptions(noCache: boolean, enableProgress: boolean) {
+  return {
+    noCache,
+    progress: createTerminalProgressReporter(enableProgress),
+  }
+}
+
 const program = new Command()
   .name('codeburn')
   .description('See where your AI coding tokens go - by task, tool, model, and project')
@@ -288,8 +304,10 @@ program
   .option('--format <format>', 'Output format: tui, json', 'tui')
   .option('--project <name>', 'Show only projects matching name (repeatable)', collect, [])
   .option('--exclude <name>', 'Exclude projects matching name (repeatable)', collect, [])
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .option('--refresh <seconds>', 'Auto-refresh interval in seconds (0 to disable)', parseInt, 30)
   .action(async (opts) => {
+    const noCache = noCacheRequested(opts)
     let customRange: DateRange | null = null
     try {
       customRange = parseDateRangeFlags(opts.from, opts.to)
@@ -305,17 +323,17 @@ program
       if (customRange) {
         const label = `${opts.from ?? 'all'} to ${opts.to ?? 'today'}`
         const projects = filterProjectsByName(
-          await parseAllSessions(customRange, opts.provider),
+          await parseAllSessions(customRange, opts.provider, { noCache, progress: null }),
           opts.project,
           opts.exclude,
         )
         console.log(JSON.stringify(buildJsonReport(projects, label, 'custom'), null, 2))
       } else {
-        await runJsonReport(period, opts.provider, opts.project, opts.exclude)
+        await runJsonReport(period, opts.provider, opts.project, opts.exclude, noCache)
       }
       return
     }
-    await renderDashboard(period, opts.provider, opts.refresh, opts.project, opts.exclude, customRange)
+    await renderDashboard(period, opts.provider, opts.refresh, opts.project, opts.exclude, customRange, noCache)
   })
 
 function buildPeriodData(label: string, projects: ProjectSummary[]): PeriodData {
@@ -367,8 +385,11 @@ program
   .option('--exclude <name>', 'Exclude projects matching name (repeatable)', collect, [])
   .option('--period <period>', 'Primary period for menubar-json: today, week, 30days, month, all', 'today')
   .option('--no-optimize', 'Skip optimize findings (menubar-json only, faster)')
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .action(async (opts) => {
     await loadPricing()
+    const noCache = noCacheRequested(opts)
+    const parseOptions = buildParseOptions(noCache, opts.format === 'terminal')
     const pf = opts.provider
     const fp = (p: ProjectSummary[]) => filterProjectsByName(p, opts.project, opts.exclude)
     if (opts.format === 'menubar-json') {
@@ -403,7 +424,7 @@ program
 
         if (gapStart.getTime() <= yesterdayEnd.getTime()) {
           const gapRange: DateRange = { start: gapStart, end: yesterdayEnd }
-          const gapProjects = filterProjectsByName(await parseAllSessions(gapRange, 'all'), opts.project, opts.exclude)
+          const gapProjects = filterProjectsByName(await parseAllSessions(gapRange, 'all', { noCache, progress: null }), opts.project, opts.exclude)
           const gapDays = aggregateProjectsIntoDays(gapProjects)
           c = addNewDays(c, gapDays, yesterdayStr)
           await saveDailyCache(c)
@@ -420,7 +441,7 @@ program
 
       if (isAllProviders) {
         const todayRange: DateRange = { start: todayStart, end: now }
-        const todayProjects = fp(await parseAllSessions(todayRange, 'all'))
+        const todayProjects = fp(await parseAllSessions(todayRange, 'all', { noCache, progress: null }))
         const todayDays = aggregateProjectsIntoDays(todayProjects)
         const rangeStartStr = toDateString(periodInfo.range.start)
         const rangeEndStr = toDateString(periodInfo.range.end)
@@ -431,7 +452,7 @@ program
         scanProjects = todayProjects
         scanRange = todayRange
       } else {
-        const projects = fp(await parseAllSessions(periodInfo.range, pf))
+        const projects = fp(await parseAllSessions(periodInfo.range, pf, { noCache, progress: null }))
         currentData = buildPeriodData(periodInfo.label, projects)
         scanProjects = projects
         scanRange = periodInfo.range
@@ -445,7 +466,7 @@ program
       const providers: ProviderCost[] = []
       if (isAllProviders) {
         const todayRangeForProviders: DateRange = { start: todayStart, end: now }
-        const todayDaysForProviders = aggregateProjectsIntoDays(fp(await parseAllSessions(todayRangeForProviders, 'all')))
+        const todayDaysForProviders = aggregateProjectsIntoDays(fp(await parseAllSessions(todayRangeForProviders, 'all', { noCache, progress: null })))
         const rangeStartStr = toDateString(periodInfo.range.start)
         const allDaysForProviders = [
           ...getDaysInRange(cache, rangeStartStr, yesterdayStr),
@@ -476,7 +497,7 @@ program
       // in the cache, so the filtered view shows zero tokens (heatmap/trend still works on cost).
       const historyStartStr = toDateString(new Date(todayStart.getTime() - BACKFILL_DAYS * MS_PER_DAY))
       const allCacheDays = getDaysInRange(cache, historyStartStr, yesterdayStr)
-      const allTodayDaysForHistory = aggregateProjectsIntoDays(fp(await parseAllSessions({ start: todayStart, end: now }, 'all')))
+      const allTodayDaysForHistory = aggregateProjectsIntoDays(fp(await parseAllSessions({ start: todayStart, end: now }, 'all', { noCache, progress: null })))
       const fullHistory = [...allCacheDays, ...allTodayDaysForHistory]
       const dailyHistory = fullHistory.map(d => {
         if (isAllProviders) {
@@ -521,8 +542,8 @@ program
     }
 
     if (opts.format === 'json') {
-      const todayData = buildPeriodData('today', fp(await parseAllSessions(getDateRange('today').range, pf)))
-      const monthData = buildPeriodData('month', fp(await parseAllSessions(getDateRange('month').range, pf)))
+      const todayData = buildPeriodData('today', fp(await parseAllSessions(getDateRange('today').range, pf, { noCache, progress: null })))
+      const monthData = buildPeriodData('month', fp(await parseAllSessions(getDateRange('month').range, pf, { noCache, progress: null })))
       const { code, rate } = getCurrency()
       const payload: {
         currency: string
@@ -542,7 +563,7 @@ program
       return
     }
 
-    const monthProjects = fp(await parseAllSessions(getDateRange('month').range, pf))
+    const monthProjects = fp(await parseAllSessions(getDateRange('month').range, pf, parseOptions))
     console.log(renderStatusBar(monthProjects))
   })
 
@@ -553,13 +574,15 @@ program
   .option('--format <format>', 'Output format: tui, json', 'tui')
   .option('--project <name>', 'Show only projects matching name (repeatable)', collect, [])
   .option('--exclude <name>', 'Exclude projects matching name (repeatable)', collect, [])
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .option('--refresh <seconds>', 'Auto-refresh interval in seconds (0 to disable)', parseInt, 30)
   .action(async (opts) => {
+    const noCache = noCacheRequested(opts)
     if (opts.format === 'json') {
-      await runJsonReport('today', opts.provider, opts.project, opts.exclude)
+      await runJsonReport('today', opts.provider, opts.project, opts.exclude, noCache)
       return
     }
-    await renderDashboard('today', opts.provider, opts.refresh, opts.project, opts.exclude)
+    await renderDashboard('today', opts.provider, opts.refresh, opts.project, opts.exclude, null, noCache)
   })
 
 program
@@ -569,13 +592,15 @@ program
   .option('--format <format>', 'Output format: tui, json', 'tui')
   .option('--project <name>', 'Show only projects matching name (repeatable)', collect, [])
   .option('--exclude <name>', 'Exclude projects matching name (repeatable)', collect, [])
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .option('--refresh <seconds>', 'Auto-refresh interval in seconds (0 to disable)', parseInt, 30)
   .action(async (opts) => {
+    const noCache = noCacheRequested(opts)
     if (opts.format === 'json') {
-      await runJsonReport('month', opts.provider, opts.project, opts.exclude)
+      await runJsonReport('month', opts.provider, opts.project, opts.exclude, noCache)
       return
     }
-    await renderDashboard('month', opts.provider, opts.refresh, opts.project, opts.exclude)
+    await renderDashboard('month', opts.provider, opts.refresh, opts.project, opts.exclude, null, noCache)
   })
 
 program
@@ -586,14 +611,16 @@ program
   .option('--provider <provider>', 'Filter by provider: all, claude, codex, cursor', 'all')
   .option('--project <name>', 'Show only projects matching name (repeatable)', collect, [])
   .option('--exclude <name>', 'Exclude projects matching name (repeatable)', collect, [])
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .action(async (opts) => {
     await loadPricing()
+    const parseOptions = buildParseOptions(noCacheRequested(opts), true)
     const pf = opts.provider
     const fp = (p: ProjectSummary[]) => filterProjectsByName(p, opts.project, opts.exclude)
     const periods: PeriodExport[] = [
-      { label: 'Today', projects: fp(await parseAllSessions(getDateRange('today').range, pf)) },
-      { label: '7 Days', projects: fp(await parseAllSessions(getDateRange('week').range, pf)) },
-      { label: '30 Days', projects: fp(await parseAllSessions(getDateRange('30days').range, pf)) },
+      { label: 'Today', projects: fp(await parseAllSessions(getDateRange('today').range, pf, parseOptions)) },
+      { label: '7 Days', projects: fp(await parseAllSessions(getDateRange('week').range, pf, parseOptions)) },
+      { label: '30 Days', projects: fp(await parseAllSessions(getDateRange('30days').range, pf, parseOptions)) },
     ]
 
     if (periods.every(p => p.projects.length === 0)) {
@@ -813,10 +840,11 @@ program
   .description('Find token waste and get exact fixes')
   .option('-p, --period <period>', 'Analysis period: today, week, 30days, month, all', '30days')
   .option('--provider <provider>', 'Filter by provider: all, claude, codex, cursor', 'all')
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .action(async (opts) => {
     await loadPricing()
     const { range, label } = getDateRange(opts.period)
-    const projects = await parseAllSessions(range, opts.provider)
+    const projects = await parseAllSessions(range, opts.provider, buildParseOptions(noCacheRequested(opts), true))
     await runOptimize(projects, label, range)
   })
 
@@ -825,10 +853,11 @@ program
   .description('Compare two AI models side-by-side')
   .option('-p, --period <period>', 'Analysis period: today, week, 30days, month, all', 'all')
   .option('--provider <provider>', 'Filter by provider: all, claude, codex, cursor', 'all')
+  .option('--no-cache', 'Rebuild the parsed source cache for this run')
   .action(async (opts) => {
     await loadPricing()
     const { range } = getDateRange(opts.period)
-    await renderCompare(range, opts.provider)
+    await renderCompare(range, opts.provider, noCacheRequested(opts))
   })
 
 program.parse()
diff --git a/src/compare.tsx b/src/compare.tsx
index 0f1947e..f183e7b 100644
--- a/src/compare.tsx
+++ b/src/compare.tsx
@@ -5,6 +5,7 @@ import type { ModelStats, ComparisonRow, CategoryComparison, WorkingStyleRow } f
 import { aggregateModelStats, computeComparison, computeCategoryComparison, computeWorkingStyle, scanSelfCorrections } from './compare-stats.js'
 import { formatCost } from './format.js'
 import { parseAllSessions } from './parser.js'
+import { createTerminalProgressReporter } from './parse-progress.js'
 import { getAllProviders } from './providers/index.js'
 import type { ProjectSummary, DateRange } from './types.js'
 
@@ -441,14 +442,17 @@ export function CompareView({ projects, onBack }: CompareViewProps) {
   )
 }
 
-export async function renderCompare(range: DateRange, provider: string): Promise<void> {
+export async function renderCompare(range: DateRange, provider: string, noCache = false): Promise<void> {
   const isTTY = process.stdin.isTTY && process.stdout.isTTY
   if (!isTTY) {
     process.stdout.write('Model comparison requires an interactive terminal.\n')
     return
   }
 
-  const projects = await parseAllSessions(range, provider)
+  const projects = await parseAllSessions(range, provider, {
+    noCache,
+    progress: createTerminalProgressReporter(true),
+  })
   const { waitUntilExit } = render(
     <CompareView projects={projects} onBack={() => process.exit(0)} />
   )
diff --git a/src/dashboard.tsx b/src/dashboard.tsx
index f84254d..2eb5ac4 100644
--- a/src/dashboard.tsx
+++ b/src/dashboard.tsx
@@ -10,6 +10,7 @@ import { getAllProviders } from './providers/index.js'
 import { scanAndDetect, type WasteFinding, type WasteAction, type OptimizeResult } from './optimize.js'
 import { estimateContextBudget, discoverProjectCwd, type ContextBudget } from './context-budget.js'
 import { dateKey } from './day-aggregator.js'
+import { createTerminalProgressReporter } from './parse-progress.js'
 import { CompareView } from './compare.js'
 import { getPlanUsageOrNull, type PlanUsage } from './plan-usage.js'
 import { planDisplayName } from './plans.js'
@@ -620,7 +621,7 @@ function DashboardContent({ projects, period, columns, activeProvider, budgets,
   )
 }
 
-function InteractiveDashboard({ initialProjects, initialPeriod, initialProvider, initialPlanUsage, refreshSeconds, projectFilter, excludeFilter }: {
+function InteractiveDashboard({ initialProjects, initialPeriod, initialProvider, initialPlanUsage, refreshSeconds, projectFilter, excludeFilter, noCache }: {
   initialProjects: ProjectSummary[]
   initialPeriod: Period
   initialProvider: string
@@ -628,6 +629,7 @@ function InteractiveDashboard({ initialProjects, initialPeriod, initialProvider,
   refreshSeconds?: number
   projectFilter?: string[]
   excludeFilter?: string[]
+  noCache?: boolean
 }) {
   const { exit } = useApp()
   const [period, setPeriod] = useState<Period>(initialPeriod)
@@ -697,13 +699,14 @@ function InteractiveDashboard({ initialProjects, initialPeriod, initialProvider,
     setOptimizeResult(null)
     try {
       const range = getDateRange(p)
-      const data = await parseAllSessions(range, prov)
+      const data = filterProjectsByName(
+        await parseAllSessions(range, prov, { noCache: noCache ?? false, progress: null }),
+        projectFilter,
+        excludeFilter,
+      )
       if (reloadGenerationRef.current !== generation) return
 
-      const filteredProjects = filterProjectsByName(data, projectFilter, excludeFilter)
-      if (reloadGenerationRef.current !== generation) return
-
-      setProjects(filteredProjects)
+      setProjects(data)
       const usage = await getPlanUsageOrNull()
       if (reloadGenerationRef.current !== generation) return
       setPlanUsage(usage ?? undefined)
@@ -714,7 +717,7 @@ function InteractiveDashboard({ initialProjects, initialPeriod, initialProvider,
         setLoading(false)
       }
     }
-  }, [projectFilter, excludeFilter])
+  }, [excludeFilter, noCache, projectFilter])
 
   useEffect(() => {
     if (!refreshSeconds || refreshSeconds <= 0) return
@@ -799,15 +802,36 @@ function StaticDashboard({ projects, period, activeProvider, planUsage }: { proj
   )
 }
 
-export async function renderDashboard(period: Period = 'week', provider: string = 'all', refreshSeconds?: number, projectFilter?: string[], excludeFilter?: string[], customRange?: DateRange | null): Promise<void> {
+export async function renderDashboard(
+  period: Period = 'week',
+  provider: string = 'all',
+  refreshSeconds?: number,
+  projectFilter?: string[],
+  excludeFilter?: string[],
+  customRange?: DateRange | null,
+  noCache = false,
+): Promise<void> {
   await loadPricing()
-  const range = customRange ?? getDateRange(period)
-  const filteredProjects = filterProjectsByName(await parseAllSessions(range, provider), projectFilter, excludeFilter)
-  const planUsage = await getPlanUsageOrNull()
   const isTTY = process.stdin.isTTY && process.stdout.isTTY
+  const range = customRange ?? getDateRange(period)
+  const filteredProjects = filterProjectsByName(
+    await parseAllSessions(range, provider, { noCache, progress: createTerminalProgressReporter(isTTY) }),
+    projectFilter,
+    excludeFilter,
+  )
+  const planUsage = await getPlanUsageOrNull()
   if (isTTY) {
     const { waitUntilExit } = render(
-      <InteractiveDashboard initialProjects={filteredProjects} initialPeriod={period} initialProvider={provider} initialPlanUsage={planUsage ?? undefined} refreshSeconds={refreshSeconds} projectFilter={projectFilter} excludeFilter={excludeFilter} />
+      <InteractiveDashboard
+        initialProjects={filteredProjects}
+        initialPeriod={period}
+        initialProvider={provider}
+        initialPlanUsage={planUsage ?? undefined}
+        refreshSeconds={refreshSeconds}
+        projectFilter={projectFilter}
+        excludeFilter={excludeFilter}
+        noCache={noCache}
+      />
     )
     await waitUntilExit()
   } else {
diff --git a/src/parse-progress.ts b/src/parse-progress.ts
new file mode 100644
index 0000000..8a502c7
--- /dev/null
+++ b/src/parse-progress.ts
@@ -0,0 +1,42 @@
+import type { SourceProgressReporter } from './parser.js'
+
+export function createTerminalProgressReporter(
+  enabled: boolean,
+  stream: NodeJS.WriteStream = process.stderr,
+): SourceProgressReporter | null {
+  if (!enabled || !stream.isTTY) return null
+
+  let total = 0
+  let current = 0
+  let lastLineLength = 0
+  let active = false
+
+  function writeLine(line: string, done = false) {
+    const pad = lastLineLength > line.length ? ' '.repeat(lastLineLength - line.length) : ''
+    lastLineLength = Math.max(lastLineLength, line.length)
+    stream.write(`${line}${pad}${done ? '\n' : '\r'}`)
+  }
+
+  return {
+    start(label: string, nextTotal: number) {
+      total = nextTotal
+      current = 0
+      lastLineLength = 0
+      active = nextTotal > 0
+      if (active) writeLine(`${label} 0/${total}`)
+    },
+    advance(itemLabel: string) {
+      if (!active) return
+      current += 1
+      writeLine(`Updating cache ${current}/${total}${itemLabel ? ` ${itemLabel}` : ''}`)
+    },
+    finish() {
+      if (!active) return
+      writeLine(`Updating cache ${current}/${total}`, true)
+      active = false
+      total = 0
+      current = 0
+      lastLineLength = 0
+    },
+  }
+}
diff --git a/tests/parse-progress.test.ts b/tests/parse-progress.test.ts
new file mode 100644
index 0000000..dbdbcf5
--- /dev/null
+++ b/tests/parse-progress.test.ts
@@ -0,0 +1,25 @@
+import { describe, expect, it, vi } from 'vitest'
+
+import { createTerminalProgressReporter } from '../src/parse-progress.js'
+
+describe('createTerminalProgressReporter', () => {
+  it('renders Updating cache progress lines to stderr-compatible streams', () => {
+    const writes: string[] = []
+    const stream = {
+      isTTY: true,
+      write: vi.fn((chunk: string) => {
+        writes.push(chunk)
+        return true
+      }),
+    } as unknown as NodeJS.WriteStream
+
+    const reporter = createTerminalProgressReporter(true, stream)
+    reporter?.start('Updating cache', 2)
+    reporter?.advance('claude/session.jsonl')
+    reporter?.advance('codex/rollout.jsonl')
+    reporter?.finish()
+
+    expect(writes.join('')).toContain('Updating cache')
+    expect(writes.join('')).toContain('2/2')
+  })
+})