Coffee and You. Wellness Guide to Your Daily Brew
Ah, coffee. For some, it’s the warm hug that gets them out of bed. For others, it’s the mid-morning lifeline. Whether you’re a one-cup wonder or a three-a-day champion, coffee is one of those little daily pleasures that comes with a fascinating mix of perks, quirks, and a few caution flags. It’s more than a morning ritual—it’s a complex, bioactive beverage packed with antioxidants, polyphenols, and compounds that can protect your heart, brain, and even your DNA. But like all powerful tools, how and when you use it matters.
While drinking coffee can help you wake up, it might cause problems to you in other ways. It can cause changes in your sleep patterns, raise your blood pressure, dehydrate you, stain your teeth and even make it more difficult to absorb certain vitamins and minerals.
People who are genetically slow metabolisers of caffeine actually have an increased risk of heart attack, high blood pressure, and pre-diabetes after increased caffeine coffee consumption. Whereas fast metabolisers do not carry these risks as much.
Let’s break down what the research really says about coffee and your health—and how to drink it for maximum wellness.
Let’s spill the beans…
The Fun & Interesting Coffee Facts
Coffee Naps Are a Real Thing 😴 + ⚡ — Drink a small coffee, then take a quick 15–20 minute nap. Caffeine takes around 20 minutes to kick in, so when you wake up, your body has cleared some of the tiredness chemical (adenosine) and the caffeine swoops in for the double energy boost.
Coffee Might Help You Live Longer 🎂 — Moderate coffee drinkers may have a lower risk of certain diseases. Coffee’s antioxidants and bioactive compounds can reduce inflammation and protect cells, in some cases this can refine ageing, lower risks of type 2 diabetes by 30%, heart disease, and some cancers, particularly liver and endometrial. It also supports liver health, may prevent neurodegenerative diseases, improves metabolism and insulin sensitivity, and boosts mood and alertness. These benefits are best gained with moderate intake and minimal added sugar or high-fat dairy.
Decaf Still Has Caffeine & antioxidants — Decaf coffee does contain caffeine, but in significantly smaller amounts compared to regular coffee. Usually 2–15mg per cup. The decaffeination process removes most of the caffeine but doesn’t eliminate it entirely. This means that if you are sensitive to caffeine or need to avoid it for health reasons, decaf can be a suitable alternative, but it’s not completely caffeine-free, and can still affect sensitive sleepers.
Coffee Is a Social Superpower — It boosts connection and conversation thanks to mood-lifting effects.
Coffee Scrub or Compost: Using a coffee scrub is a wonderful way to invigorate your skin while embracing eco-friendly practices. Coffee grounds serve as a natural exfoliant, gently buffing away dead skin cells to reveal a smoother, more radiant complexion. The caffeine in the grounds can also stimulate circulation, helping to reduce the appearance of cellulite and puffiness.
After enjoying your coffee scrub, don’t discard the leftover grounds. Instead, incorporate them into your compost. Coffee grounds are rich in nitrogen, an essential nutrient that aids in the decomposition process and enriches the soil. Adding them to your compost bin helps reduce household waste and supports a thriving garden.
The Perk (Pros) of Coffee
Mental alertness: Improves focus, reaction time, and memory.
Antioxidants: Protects your cells from damage - filtered coffee specifically is optimal for maximising antioxidants and keeping cholesterol in check.
Mood booster: Can lift your spirits and keep motivation flowing.
Performance enhancer: Great pre-workout drink for stamina and reduced effort perception.
The Not-So-Perky Side (Cons) of Coffee
Sleep saboteur: Caffeine can stay in your system for up to 8 hours. It works best when it aligns with your body’s natural cortisol rhythm. Cortisol peaks 30–45 minutes after waking, so delaying your first coffee until mid-to-late morning can give you sustained energy without interfering with your sleep at night. Afternoon caffeine, especially after 2 p.m., can reduce deep sleep quality—even if you still fall asleep easily. Coffee itself can also make you feel tired. While caffeine initially boosts alertness, overconsumption can lead to a crash in energy levels. This happens because excessive caffeine can overstimulate your nervous system and deplete your body's resources, ultimately making you feel more tired. Add in disrupted sleep and it could be a recipe for disaster.
Digestive upset: Coffee can trigger heartburn or discomfort, mainly on an empty stomach, as it can inflict on the lining of your GI tract, sometimes causing problems like heartburn or stomach ulcers if you consume too much. However, coffee consumed correctly can feed beneficial gut bacteria, boosting diversity in your microbiome, which can improve digestion, immunity, and even mood regulation.
Hormonal effects & anxiety jitters: The caffeine in coffee stimulates your adrenal glands, triggering a release of cortisol—the stress hormone. While a moderate amount can boost alertness and mood, too much might lead to jitteriness, increased anxiety, rapid heartbeat, and disrupt your natural hormonal balance. If you’re feeling on edge or stressed, it could be worth cutting back or choosing decaf to keep your hormones and stress in check. Remember, balance is key!
Drink Organic When Possible : Coffee crops are heavily sprayed and the pesticides remain in the coffee beans. Go for the free-trade varieties that are farmed using more traditional methods in developing countries.
Headaches & Hallucinations: Moderate caffeine can ease migraines and tension headaches by constricting blood vessels, which is why it’s in some headache meds. But too much or sudden stopping may cause withdrawal headaches. High doses can trigger headaches in sensitive people. Rarely, very high caffeine intake can cause visual or auditory hallucinations too, due to overstimulation of the nervous system.
Roast Level & Antioxidants: Light roasts generally contain more antioxidants than dark roasts, but dark roasts may have higher levels of certain anti-inflammatory compounds. Both are healthy choices—it’s about preference and balance.
It’s Addictive: Increasing coffee intake to boost energy is a common pattern in caffeine addiction. Over time, the body develops tolerance, meaning the same amount of caffeine produces a weaker effect. As a result, individuals consume more coffee to achieve the desired alertness, but this escalation reduces the overall benefits. Sustainable energy management involves balanced intake and complementary practices such as proper rest and hydration.
The Best Times to Drink Coffee
Morning magic: Wait 30–60 minutes after waking before your first cup.
Pre-workout: Sports-friendly: Espresso for quick, concentrated energy - in moderation - about 45 minutes before exercise.
Afternoon pick-me-up: Coffee speeds up the digestion and movement of food through the gut and thus decreases absorption of many nutrients as well as medications. Having coffee with or immediately after meals is most problematic as it can strip good nutrients. Try to limited coffee consumption after 2-3pm, this then allows your body enough rest and protects your sleep.
Sweeten Smart: Honey vs. Sugar 🍯
That squirt of caramel syrup isn't doing you any favours, some limited edition seasonal coffees, like a mint choc chip latte for example can contain as much sugar as 8 doughnuts!
If you like your coffee sweet, consider swapping refined sugar for a teaspoon of raw honey:
Honey perks: Contains trace antioxidants, enzymes, and minerals sugar doesn’t.
Lower GI: Causes a slightly slower blood sugar rise compared to refined sugar.
Flavour bonus: Adds a delicate floral or earthy note to your brew.
Tip: Add honey when your coffee is warm (not boiling hot) to preserve its natural goodness.
Got Milk…
Most supermarket milks are highly processed, and if not organic or alternative they can contain traces of hormones, pesticides and preservatives which add to the body’s toxic load. If you can’t give up white coffee, use an alternative milk, or even a small amount of cream instead (ideally organic) - just watch out for the calories! When choosing your alternative milk, be sure to pick the right one, as they can have lots of hidden nasties - read our article on milk alternatives.
Mushroom Coffee: The Earthy Alternative 🍄
If you love the ritual of coffee but want less caffeine (or a gentler energy boost), mushroom coffee is worth a try.
What it is: A blend of ground coffee and powdered medicinal mushrooms like lion’s mane, reishi, chaga, or cordyceps.
The perks:
Lower caffeine: Less chance of jitters.
Brain boost: Lion’s mane may support focus and cognitive function.
Immune support: Reishi and chaga contain antioxidants and beta-glucans.
Gentler on the stomach: Often less acidic than regular coffee.
The flavour: Earthy, nutty, and milder than traditional coffee — great with oat milk and honey. Buy organic if possible.
Consider L-theanine & Coffee to Smooth out Anxiety
L-theanine, an amino acid found naturally in tea leaves, is known for its calming effects. When combined with coffee, it helps smooth out caffeine-induced jitters and anxiety by promoting relaxation without drowsiness. This blend supports focused energy and mental clarity, making the coffee experience more balanced and enjoyable.
The Cup Makes All The Difference
Take-away coffee sold in plastic cups has traces of micro plastics and other preservatives/coatings found inside the cups which get released with the heat. Try and use a reusable cup when possible.
Your Science-Backed Coffee Routine for Longevity
1. Get morning sunlight before your first cup
2. Opt for filtered Arabica, light-to-medium roast
3. Drink 2–4 cups/day in the morning to early afternoon
4. Avoid heavy sugar and cream as much as possible
5. Use fresh, high-quality beans and grind just before brewing
Final Sip
Coffee — in its classic or mushroom-boosted form — can absolutely be part of a healthy lifestyle when enjoyed mindfully. French press and boiled coffee contain cafestol, a compound that can raise LDL cholesterol. Filtered coffee removes most of it while keeping antioxidant content high. Sipping on a filtered Arabica, light-to-medium roast is a fabulous choice for a longevity-friendly brew. Keep it to 1–3 cups a day, time it well, sweeten with care, and savour the ritual. Life’s too short for bad coffee.
Love from Fallon, with intention xox
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