Hey there,

It’s Monday, and this week we have a very special menu for you: Caffeine 

I’ve thoughtfully created this menu, picking each dish based on its profound quality and essential nutrients. I hope you are hungry, because it’s time to get served.

Enjoy!

Starter 🥗 

The Caffeine Crisis

Over 6 billion people consume their daily coffee, tea, soft drink, energy drink, or other sources of caffeine to kickstart their day, help overcome fatigue, afternoon slumps, or even night shifts.

Caffeine is one of the most widely used substances in the world and can be found naturally in chocolate 🍫, tea leaves 🍃, and seeds🌱. In synthetic form, it can also be found in cold remedies, painkillers, and pre-workout supplements 💊.

Why are billions of people relying on caffeine in everyday life? Are we witnessing a global caffeine addiction? 👀 

Main 🥙 

The Hidden Drug

What is caffeine? It’s a drug that stimulates your brain and central nervous system, allowing you to feel alert and avoid tiredness.

How it works: It stimulates the brain by blocking adenosine receptors (a neurotransmitter that relaxes the brain and makes you feel tired 🥱 ).

Benefits: Caffeine can improve mood and alertness, enhance short-term recall, exercise performance, and reaction time. Furthermore, it can decrease the likelihood of depression, , boost metabolism, and promote fat loss. Sounds like a healthy drug, right? 😍 

Side effects: An excessive amount of caffeine consumption (>400mg) could lead to anxiety, restlessness, tremors, irregular heartbeat, and headaches, migraines and high blood pressure. It also impacts your sleep cycle, making it more difficult to fall asleep 💤.

Best practices: Consume 200-400 mg of caffeine daily. Because the adenosine system is inactive during sleep, wait at least 90 minutes before drinking coffee, tea, or energy drinks after awakening.

Dessert 🍰 

13-Day Caffeine Challenge

This challenge will allow you to experience the effects of caffeine like never before!

The 13-Day Caffeine Challenge: 

1. Day 1-3 Reduce your caffeine intake slowly and gradually.

2. Day 4-6 Stop consuming caffeine after 1 pm.

3. Day 7-9 Consume one caffeinated beverage before 11 am.

4. Day 10-12 Stop consuming caffeinated substances.

5. Day 13 Reintroduce caffeine slowly back into your life.

Why do it? We eventually develop a tolerance for caffeine and become physically and psychologically dependent on it in order to function effectively.

My tip: Do this challenge every 2-3 months.

Snacks 🥜 

Dad Joke of the Week

Mindful Moment

Caffeine Overdose? Sit down and close your eyes. Inhale and exhale slowly through your nose. Take a big breath through your nose and hold your breath as long as possible, then release your breath and exhale through your mouth as long as you can. Repeat this 2-3 times.

A Friendly Reminder

You aren’t satisfied yet?

Here some personal recommendations and my sources for you:

• 🎙️ Podcasts: Using Caffeine to Optimize Mental & Physical Performance & How To Change Your Mind

• 📚️ Books: Caffeine: How Caffeine Created the Modern World & The Easy Way to Quit Caffeine

• 📑 Articles: What Is Caffeine, and Is It Good or Bad for Health? & What Are the Effects of Caffeine?

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji