read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• Caffeine Decoded: are you energizing or sabotaging your day?

• Are we ditching coffee completely?

• How to choose a side

Caffeine Decoded: Are You Energizing or Sabotaging Your Day?

Everyone has their preferences in which they consume caffeine, or maybe they don’t at all. A person’s café order has somewhat become a personality test. A black-coffee devotee might be seen as hardcore, the expresso sipper as sophisticated, a matcha lover as health conscious, and those who don’t drink any form of caffeine as superhumans. Personally, my morning ritual consists of coffee an hour after I wake up. I enjoy an oat milk latte iced in the summer and hot in the winter.

In a world where wellness trends are rising and more public figures are turning away from coffee, it’s time we look back at the coffee conundrum. Should you be drinking it? If so, how and when? Or are there better ways to stay alert and energized?

The Case for Caffeine: Boosting your performance

Caffeine is more than just a morning routine. It’s a tool to enhance focus, alertness, and even physical performance. Research suggests that about 100 to 150 milligrams of caffeine-roughly one cup of coffee- can help sharpen your concentration and increase your productivity. For athletes, caffeine has been linked to improved endurance, making it a go-to for pre-workout energy.

However, timing is everything. To maximize the benefits of caffeine without compromising your sleep, it’s best to consume it in the morning or early afternoon. This ensures that your body has enough time to metabolize the caffeine before bedtime. According to the Cleveland Clinic, the best time to drink coffee is between 9:30 am and 11:00 am. This is when your cortisol levels, the stress hormone we discussed last week, start to dip and you’ll get the biggest bang from the effect of caffeine.

Interestingly, caffeine’s benefits extend beyond just mental and physical performance. Studies have shown that people who consume caffeine tend to walk more steps each day. According to a study published in the New England Journal of Medicine, individuals who drink caffeinated coffee walk an average of 1,000 more steps daily than those who don’t. This additional movement not only contributes to better overall health but also supports weight management and cardiovascular fitness.

The Case Against Caffeine: Potential drawbacks

While caffeine can be your best friend during a busy day, it can quickly become your worst enemy when it comes to sleep. On average, it takes about 5 hours for half of the caffeine in your system to wear off. This number also varies from person to person depending on one’s metabolic activity.

Studies have shown that on days when people drink caffeine, they tend to sleep up to 30 minutes less. Over time, this can lead to a sleep deficit, increased stress, and ironically the need for more caffeine to stay awake- creating a vicious cycle.

Besides sleep disruption, caffeine has been shown to increase anxiety, and blood pressure as it increases one’s heart rate. As well as digestive issues such as heartburn, acid reflux, and digestive discomfort. Not to mention the dependence and withdrawal that you may experience as you try to stop intake. These symptoms vary.

To Drink or Not to Drink: The New Norms

In the wake of the wellness boom, a new trend is emerging: skipping caffeine altogether. Sports figures such as Giannis Antetokounmpo, and Novak Djokovic, have completely ditched it and are in favor of alternatives such as herbal teas, or simply more sleep. Bryan Johnson, founder of payments platform Braintree Venmo and nutrition program Blueprint says “sleep is the new coffee”.  The benefits? Improved sleep quality, better stress management, and more consistent energy levels throughout the day.

Some people find that quitting caffeine can reduce anxiety and eliminate the midday crashes that often come with high caffeine consumption. Others, like Shane Heath, founder of Mud/Wtr, have turned to low-caffeine alternatives that provide a gentle boost without the jitteriness.

Choosing Your Source: Coffee, Tea, or Something Else?

Not all caffeine sources are created equal. Unsweetened coffee and tea are among the best options, offering not just caffeine but also antioxidants and other health benefits. If you prefer a gentler boost, consider green tea or matcha, which provide a steadier energy release and are rich in polyphenols.

On the other hand, energy drinks and sugary sodas should be approached with caution. These beverages often contain high levels of caffeine and sugar, leading to energy spikes followed by crashes. Plus, the added sugar can contribute to weight gain and other health issues.

Conclusion: Listen to Your Body

Ultimately, whether you’re a coffee lover or a caffeine skeptic, the key is to listen to your body. If caffeine helps you stay alert and focused without affecting your sleep or well-being, there’s no need to give it up. But if you’re finding that it’s making you jittery, anxious, or sleepless, it might be time to explore alternatives.

Whether you’re reaching for that morning espresso, a calming cup of tea, or deciding to skip caffeine altogether, make sure it aligns with your lifestyle and health goals. After all, the best kind of energy is the kind that leaves you feeling good all day long.

And, if you love coffee + cold plunges and live in Miami/Venice/San Diego, check out coffee and chill.

To your health and happiness,

The Posana Team