Yerba Mate herbal blend or Coffee? The natural energy family (And Why You Should Wait 90 Minutes for Caffeine)

For years, my morning routine started with coffee first thing after waking up. But recently, I decided to change things up—no caffeine for the first 90 minutes and swapping coffee for yerba mate and green tea with jasmine and cacao nibs. Here’s what I learned and why it might be worth trying yourself.

The Science Behind Waiting 90 Minutes for Caffeine

Adenosine is a sleep-regulating molecule that builds up in your brain throughout the day, making you feel tired. While you sleep, your body clears out adenosine, but not all of it is gone right when you wake up.

When we wake up, our body naturally releases cortisol, often called the wake-up hormone(Cortisol Awakening Response (CAR)). This spikes within 30-90 minutes of waking, helping us feel alert and boost energy levels. After reaching its peak, cortisol gradually declines throughout the day.

Drinking caffeine too early can interfere with your body’s natural energy production and cause a crash later. Why?

Drinking caffeine too early can interfere with your body’s natural energy production and cause a crash later. Caffeine blocks adenosine receptors instead of removing adenosine itself. If you drink it right away, the remaining adenosine still lingers and can hit you harder later, making you feel more tired when the caffeine wears off. Caffeine can interfere with your body’s natural hormone regulation, leading to more dependence over time.

Waiting 90 minutes before having any type of caffeine in the morning can be beneficial because of how adenosine works in your body.

By delaying caffeine intake, you allow your body to clear out more adenosine naturally and take full advantage of your morning cortisol peak. When you finally drink caffeine, it will be more effective and provide longer-lasting smoother sustained energy boots with less of a mid-day crash.

Why I Switched to Yerba Mate & Green Tea with Jasmine and cacao nibs?

Instead of coffee, I started drinking yerba mate and/ or green tea with jasmine and cacao nibs after my 90-minute caffeine delay.

Here’s why:

Yerba mate is a South American herbal tea known for its smooth energy boost without the jitteriness of coffee. It contains:

• Moderate caffeine ( less than coffee but enough to wake you up).

• Theobromine, a compound found in cacao, which provides a gentler, longer-lasting energy boost.

• Antioxidants & polyphenols that support heart health, digestion, metabolism, and immunity.

• L-theanine-like compounds, promoting mental focus and relaxation.

• Can enhance mental clarity without overstimulation.
  

  Green Tea with Jasmine & Cacao Nibs

• Green tea is a lighter caffeine source with many health benefits:

•  L-theanine, an amino acid that calms the nervous system while enhancing focus.

• Jasmine has calming properties, helping reduce stress and anxiety.

• Cacao nibs add a mild mood-boosting effect, thanks to theobromine and flavonoids that support brain function and cardiovascular health.

  

  
  

Why it’s a good switch from coffee:

• Green tea balances energy levels without sudden highs and lows.

• Supports fat burning and metabolism naturally.

• Cacao nibs enhance mood & brain function while providing mild stimulation.

• Smoother, more stable energy (less jitteriness and crashes).

• Supports focus and mental clarity (especially with yerba mate & L-theanine in green tea).

• Better hydration (coffee can be dehydrating).

• More antioxidants (green tea, cacao, and yerba mate are rich in polyphenols).

• Gentler on digestion (coffee can be acidic and irritating for some people).

What I Noticed After Quitting Coffee

• More stable energy – No mid-morning crashes.

• Better focus & mental clarity – Thanks to L-theanine & theobromine.

• Less dehydration & acidity – Coffee can be harsh on digestion.

• Improved mood & relaxation – Green tea & cacao help regulate stress.

Final Thoughts

If you’re feeling tired, jittery, or dependent on coffee, try waiting 90 minutes before your first caffeine fix and experimenting with yerba mate or herbal teas. You might be surprised at how much better and more balanced your energy feels!

Thanks for reading and have a lovely energising day :) Lots of love ,

Niki