Welcome Viewer,

I had my first sip of coffee in junior high school, and I recall spitting out the brown, earthy, bitter hot water. I vowed to avoid the matrimony of my lips to mugs to start my day. So I did — until I worked the Interstate at all hours of the day and night. I learned what the world had known for centuries. Caffeine keeps our society awake and functioning.

In Edition #46, we highlight the positive nature of caffeine and signs you are drinking too much.

P.S. Read until the end for….the healthiest caffeine drink you haven't tried.

Today's Lookahead 👀

1. Caffeine 101

2. Chart: Countries That Love Caffeine

3. OVE's Guide: Your Best Cup of Caffeine

4. Workout: Upward Circuit

#46 | The Amazin’ CAFFEINE ☕️

_{Caffeine 101} 💤 
The Alertness Molecule

Caffeine is a white powder that is dissolvable in water, alcohol (ethanol), and chloroform.

Caffeine blocks the neurotransmitter adenosine, which causes relaxation and drowsiness and ultimately leads to Sleep.

Amazin’ Benefits

Caffeine is a super drug with many surprising benefits.

1. Cognitive 

• Enhanced alertness, improved memory and focus, and a possible reduced risk of cognitive decline.

2. Mental Health

• Caffeine stimulates dopamine and serotonin, enhances mood and reduces the risk of depression 🧠.

• Caffeine protects cells and reduces the risk of chronic diseases 🦠.

3. Physical Performance

• Increased endurance and strength — due to adrenaline in the bloodstream 🩸.

• Increased focus 👁️ and burning of Fat (oxidation).

• An Energy booster.

• Fat is used as fuel, saving glycogen and delaying fatigue.

• Caffeine reduces perceived effort (Ergogenic aid).

4. Social and Cultural Benefits

• Caffeine breaks promote social interaction and bonding 💬.

• Preparing and consuming coffee or tea provides a sense of comfort, routine and ritual.

Signs You Need to Cut Back

• Jitters and anxiousness

• Upset stomach, acid reflux, and gastrointestinal issues

• Frequent urination (caffeine is a mild diuretic)

• Increase heart rate and blood pressure

• Heart palpitations 🫀

High Dosage: More than > 6 mg per kg of body weight can cause over-caffeination

e.g., a 72 kg person drinking about 6 cups at 432 mg of caffeine

Health-Concerns for People

• Pregnant women are advised to avoid caffeine.

• People with high blood pressure should approach caffeine cautiously (link).

• Children should not consume caffeine.

_{Caffeine Charts} 📊 
Countries That Love Caffeine

The Scandinavian countries drink the most coffee, followed by the Canadians and their Tim Hortons 🇨🇦.

Tea is the second most widely consumed drink worldwide, after water. The global tea market is expected to hit $134.4 billion by 2025.

1 pound is equal to 16 ounces; 1 pound is equal to 453 grams.1 pound makes 181 cups of tea. 181 cups x 7 pounds equals ~ 1,267 cups of tea per year

The Turks 🇹🇷 drink about 3.5 cups per day.

_{MINDFULNESS MINUTE ⏳}
The First Cup

1. Hold your mug or cup of coffee or tea.

2. Feel the warmth in your hands.

3. Smell the aroma rising from the top.

4. Take a deep inhale, then exhale.

5. Enjoy your cup.

_{OVE’S GUIDE} 🫖🍵🧉
Your Best Cup of Caffeine

Sensitivity to caffeine can vary widely among individuals according to personal tolerance, age, sex, weight, and other factors.

Consume coffee in low to moderate amounts to avoid over-simulation. Aim for 3-5 mg per kg of your body weight. 

_{These values will vary slightly depending on the brand & brewing method.}

_{Decaffeinated coffee & tea contain trace amounts of caffeine (1-4 mg)}

_{Source: Mayo Clinic}

Caffeine (in moderation) is an overall benefit, but with our coffee and tea comes added sugar and unnecessary treats.

• Donuts, & pastries 🍩🍪🧁 will add calories to your body

• Limit the amount of sugar and artificial sweeteners

• Try Vanilla extract, Cardamom, Cinnamon, and Cacao powder instead

• Drink less: Latte, ice cappuccino (high sugar content)

• Avoid energy drinks — Monster, Rockstar, Red Bull

  • Prime Energy Drink has 200 mg of caffeine

• Peak absorption happens 30-60 minutes after consumption

• To avoid a crash — get enough sleep & limit your sugar intake

• Caffeine leaves the body through urine within 3-6 hours after consumption

• For a restful sleep, have your last cup 4-6 hours before bed

Minimize artificial Caffeine: 

• Energy Drinks: Monster, 5 Hour Energy, Prime

• Energy Bars

• Soft Drinks: Cola

• Iced Beverages: Lattes, Cappuccino

_{WORKOUT 💪🏾}
Upward Circuit

This routine should get your heart rate up, making the most of the caffeine boost.

Warm-up: 3 minutes of Jogging in Place.

Strength Training Circuit: 7 Exercises, 40 seconds each, followed by 20 seconds of rest.

Cool-down: 3.5 minutes of Stretching.

Get your copy of the workout here

Download your copy below ⬇️

Comment to tell us how you did.

_{WELLNESS COMPANION APP}
Train With Overman 📲

Get Personal Fitness Advice with Expert Coach DC. Track your hydration, including Caffeine intake.

Now available on Andriod on Google Play.

You’ve made it until the end‼️
The healthiest caffeine drink you haven't tried is…

Yerba Mate is a South American tea that is described as having the strength of coffee, the health benefits of tea, and the joy of chocolate.

Next Week: Summer Hydration | The Perspective #47

• Why is water a Macronutrient?

• Can you drink too much water?

• How does summer hydration differ from other seasons?

When you are ready, here’s how I can help

Get Fit with Expert Coaching Train with Overman 💪🏾

Thank You for Reading this Week’s Wellness Guide

If you missed a newsletter — view all editions in the Archives 📰

^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}