Soluble fiber 3 grams per day with a few cups of coffee, and a healthy dose of polyphenols, while its been proven overall that drinking coffee improves overall health, longevity, wellness, digestive health, as long as caffeine consumption stops before 3 pm since its half-life 5 hours for most people.
Caffeine Sensitivity Affected by Genetics
Genetic difference in the way that people clear caffeine from their body, via liver and kidney function performance differences between people, this means that some adults can drink coffee or espresso at dinner and still sleep ok. Other people experience choppy disturbed sleep if they have too much coffee or caffeine or drink it too late in the day. A 1pm or 3pm cutoff for coffee or caffeinated beverages a wise idea to consider if you notice that coffee later in the day negatively impacts your sleep at night.
Caffeine Brain Adenosine Receptor Science
Adenosine sites or receptors in the human brain are part of the wake sleep cycle control, such that as blood levels of adenosine increase throughout the day, more activation of the adenosine receptors happen to kick off melatonin release and sleep onset.
Caffeine plugs into the adenosine receptors and blocks the function of adenosine, thus acting to promote wakefulness and improved executive function of the brain. In general, too much caffeine consumption can cause sleep problems in people sensitive to caffeine, while more than 500% sensitivity difference between people based on genetic differences means that some people are much less sensitive to caffeine.
Caffeine can cause sleep disturbances by blocking adenosine receptors in a way that disturbs sleep architecture or changes the amount of time you spend in different sleep stages, REM and NREM respectively. Alcohol can also disturb sleep architecture, since ethanol interacts with the GABA receptors.
Warning For People Sensitive to Caffeine
If your sensitive to caffeine or find that coffee late in the day causes choppy sleep or anxiety, consider Swiss Water Process decaf or reduced caffeine content coffee that still has delicious coffee flavor.
Since caffeine a wakefulness promoting agent, coffee can paradoxically reduce the amount of blood flow to the brain. People on the other hand perform better on cognitive tests with caffeine consumption. Many professional sporting organizations ban athletes from consuming caffeine before competitions.
Cold Turkey Coffee Cessation
Crashing by suddenly stopping coffee can cause a headache or withdraw symptoms for 24-48 hours. Taking a break from coffee can be done without much trouble my gradually reducing from 4 shots of espresso normally, to 3 shots for 2 days, then 2 shots for 3 days, then 1 shot for 5 days, also known as titrating, down or phasing out slowly, this virtually eliminates the headache or withdraw problems.
Coffee TLDR A Personal History
Coffee made of the beans of the Coffee Tree's fruits. These large coffee fruits contain many seeds, that are extracted, dried, roaster, then brewed with water to make coffee, or espresso which are widely popular.
I thought coffee tasted terrible as a child and adolescent but got into caffeine beverages when I started brewing green tea as a teenager. Inspired by film director Christopher Nolan & Japanese culture, I went deep into green tea and spent years tuning my brewing technique with the water temp just so to bring out that umami without the bitterness. 173 F water for 3:33 with 4.2 grams of superior Japanese green tea, oolong, or excellent black tea seems to be a sweet spot. Tea was never stimulating like coffee, even when I consumed many cups per day. The first good tasting coffee-based drink I tried was a Starbucks milk-based desert beverages called Frappuccino.
I started consuming black coffee then espresso in 2020 during the main sequence of the COVID19 pandemic. Meg and I were living with my mother as her care takers for the last few years of her life back then, and my sister gave her a black slender Keurig coffee pod brewing machine for Christmas. My mother hated anything bitter tasting, so the appliance went underutilized until I became a School Bus Driver and had to be vivid wide awake at 5am. Using sleep training by going to bed earlier and waking up as early as possible, at 3 or 4 am, then coffee, I was able to read the Christian Bible two complete times before work. It was during this time that I started experimenting with stainless steel reusable pods & grinding coffee beans fresh in a high-speed spice grinder at first. This loud powerful spice grinder produced OK coffee, but the particle size was not at all uniform, with a spectrum of coffee grains from Turkish coffee fine powder to coarse larger bits appropriate for a French Press. I found that coffee was a moral booster as I really enjoy the bitter flavor or dark roasted beans.
Coffee Expert // https://youtu.be/TqNrJNhcf5g?si=GCz9p3n1L44l_Ftz
On YouTube I found James Hoffman the coffee expert & learned about quality grinders being more important than the coffee machine or espresso machine. Shortly thereafter, after watching hundreds of hours of James Hoffman YouTube videos as research, ordered a Eureka Mignon Notte grinder from Seattle Coffee Gear that is able to produce consistent uniform fine grain size coffee grinds for espresso. At this point I was still using the AeroPress.
Later I did online research for a cheap espresso machine and found a GIVI Espresso machine on Amazon.com via PRIME, then upgraded it with an aftermarket stainless steel basket with hardwood handle also from Amazon. The espresso basket included with the GIVI machine has black plastic inside. I spent $50 on Amazon to get a high-quality basket made of SS & wood in 51mm, while most high-end espresso machines take 54mm baskets FYI.
I love stainless steel, wood, and think plastic cool for many things, just not in the espresso machine basket where my freshly ground coffee grinds are being extracted with near boiling hot highly pressurized water. This reminds me of why I dislike when automakers replace metals parts in engines and transmissions with plastic parts that become brittle and fail early within 5-8 years when the aluminum part replaced with plastic lasts up to 20X longer.
Plastics work well at lower temperatures, near room temperature, not with hot fluids. Consider that you can microwave water in a glass measuring cup to a rolling boil, while doing that in a plastic measuring cup can warp the plastic by softening it the heat energy approaches the plastics melting point, while glass has a much higher temperature melting point than plastics. Aluminum & steel alloys likewise have much higher melting temperatures than plastics. Plastics can also leak nasty chemicals into fluids, drinks & foods when heated to high temperatures inside plastic containers.
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