Welcome back to the 4th publication of Panacea, the newsletter about food and health that comes in 8th different flavours (lavender is out of stock).

Today I have a story about
an omnipresent substance in our daily life

From short and bitter, to watery, covered in foam, sprinkled with cacao, two sugars, very hot, with ice, it has been dressed in any foam form and size.

Call it Psychoactive Substance or neurostimulant, together we will track back the history of coffee, its benefits, hazards and what chain of events led it to be the #1 beverage that adds ‘good’ into ‘good morning’.

Or does it?

Once upon a time, laying in the highlands of ancient Ethiopia, a curious goat herder named Kaldi noticed his goats behaving unusually.

They seemed to be dancing, energetically frolicking around a dark-leaved shrub with bright red cherries.

Intrigued, Kaldi tasted the cherries himself and felt an unexpected energy surge.

Back in the days this must have felt like Albert Hofmann reminiscing about the nature of reality from the floor of his lab. Laying there thinking "Today took an unexpected turn!” The magic of coffee was discovered, and the world hasn't stopped dancing since.

I spent 7 years of my life abusing coffee (I used to work full time as a chef, meaning 2-4 coffees a day, mamma would be proud) after which I walked away and never looked back. Like that Taylor Swift song ‘We Are Never Ever…’ (I know you know the lyrics).

The reason is, I was working 8 to 14 hours a day for many years, and what you eventually learn with time, the body ALWAYS remembers.

The good news is, if you are considering quitting coffee, I have some alternatives:

Let’s start from HOW COFFEE WORKS:

It’s 6.45 am. You take your first sip of coffee. Your eyes are still opening, the perception of your surrounding is still adjusting (you might or might not have missed saying good morning to few acquaintances) but your happiness in a cup is flowing.

👅 soon as you take a sip of coffee, your taste buds are awakened by its robust flavor. It then travels down your esophagus with each swallow.

When coffee lands in your stomach, it prompts the production of gastric acid, aiding in the digestion of your breakfast (aka it pushes it down reducing the absorption of nutrients). On an empty stomach, it might cause a bit of discomfort or acid reflux, as there's no food to absorb this extra acid.

As coffee moves into your small intestine, its caffeine is rapidly absorbed into your bloodstream, which leads us to its effects on the circulatory system.
I imagine it as the moment the rollercoaster is slowly approaching the peak of the ride.

🩸Once in the bloodstream, caffeine travels to every part of your body, causing a short-term increase in blood pressure and heart rate. That familiar feeling is increasing, like watching the clock in elementary school at T minus 5 to breakfast.

🧠 Here's where the dark magic happens. In your brain, caffeine blocks adenosine receptors - the ones that usually signal your body it's time for sleep. As a result, you feel more awake and alert, your concentration improves, and you might even feel a mood lift. Adenosine receptors are like your mum and grandma back in the days, waiting for you at the door step when you tried to sneak that troublesome kid back home to play with firecrackers.

If you're headed for a workout, caffeine can help you here.
Remember Popeye with his can of spinach? Coffee won’t stack in between your teeth, but it will increase the force of muscular contractions and improve endurance, making you feel stronger and last longer (guys, take note).

Coffee also stimulates your kidneys, acting as a mild diuretic, increasing your pee breaks.

Lastly, the caffeine in coffee is metabolised by your liver and eventually comes out as urine.

Now, for the Dark Side

• Insomnia: Disrupted sleep patterns.

• Heartburn: Potential acid reflux and digestive discomforts.

• Irregular Heart Rhythms: Stimulated by caffeine.

• Elevated Blood Pressure: Result of regular and high consumption.

• Bone Health: Impacted by interference with calcium absorption.

• Anxiety: High intake can lead to restlessness and panic attacks.

• Withdrawal: Symptoms can arise when reducing caffeine intake.

• Hormonal Imbalance: Increased cortisol levels, affected insulin sensitivity, potential impact on female fertility and menstrual cycles.

• Body Odor and Bad Breath: Altered due to caffeine metabolites and strong aroma (not good for dates).

• Dehydration and Skin Dryness: Fluid loss leading to skin health issues and the appearance of fine lines and wrinkles (take note girls).

Now that you know that what you love
might be killing you (and your dates) slowly
WHAT IS THE ALTERNATIVE?

Green Tea: This has a smaller amount of caffeine than coffee, but it is also rich in antioxidants and has numerous health benefits. Additionally, it contains the amino acid L-theanine, which can have a calming effect and balance out the stimulatory effects of caffeine.

Matcha: (my favourite) This is a type of powdered green tea that contains a similar amount of caffeine to coffee, but it releases slowly in the body, providing a gentler and longer-lasting energy boost.

Yerba Mate: This traditional South American drink contains caffeine but is also rich in antioxidants and nutrients. Many people find it to be less jitter-inducing than coffee.

Golden Milk: (my second favourite) This is a traditional Indian drink made from warm milk, turmeric, and other spices. It doesn't contain caffeine, but has anti-inflammatory properties and can boost your mood and support brain health.

Kombucha: This fermented tea drink has a host of health benefits, including probiotics for gut health. While it has a small amount of caffeine, it is lower than coffee and many people find it to be a good energy booster.

Chicory Coffee: Made from the roots of the chicory plant, this coffee alternative has a similar taste but contains no caffeine. It's also high in inulin, a type of prebiotic fiber that's good for gut health.

Adaptogen Herbs: Drinks made with adaptogens, like ashwagandha or ginseng, can help the body resist stressors of all kinds, and can provide a non-jittery energy boost.

Cold Showers as soon as you wake up + Circadian Rhythm (or better sleep as a second option):
Circadian rhythm is pretty easy. Wake up with the rooster, go to bed with the birds. This involves reducing blue lights and netflix when it’s dark.

Regarding cold showers, I took them for years and I can tell you, they are not as bad as they sound (at first) and will significantly bring down your bills.
There is a whole TED talk on why anyone should start taking cold showers.

Here’s my take:

Stimulation: A cold shower can jolt your body awake, increasing your heart rate and causing a rush of blood through your body that can help shake off the grogginess of sleep. You might or might not cry like a baby the first time.
THE TRICK is to slow the pace of your body and focus on your breath. If the body acts frantic, the brain will follow. If the body slows down its movements and the breath is controlled, the mind will adjust to it.

Boost Mood: Cold showers can stimulate the production of endorphins, the body's "feel-good" hormones, which can help boost your mood. Immune

Response: Some research suggests that cold showers could stimulate the immune system and increase circulation, potentially improving overall health.

Skin and Hair: Cold water is beneficial for the skin and hair. It can help to tighten the skin, close pores, and reduce hair frizz. No Withdrawal or Side

Effects: Unlike coffee, there's no risk of addiction or withdrawal with cold showers. They also don't have any direct negative impacts on your sleep or cardiovascular system, unlike the potential effects of excessive coffee consumption.

You might get weird looks in the office at first, but give it few weeks away from the dark lord topped with heavy sweating and sobbing under the blankets at night and unexpected mood swings and spasms during the day followed by intrusive compulsive hunger (I’m joking, there will be no spasms) you will walk out with better sleep, more energy to use through the day (plus a better breath).

I hope you learnt something new.
As always, give me a feedback. Unlike Kanye West I appreciate all the criticism.

See you next week,
Prometheus