5HT: 5 Healthyish Things, including mushroom coffee and strong calves

In case you didn’t know, caffeine is the world’s most widely used drug. 

But research broadly shows moderate coffee consumption (roughly 3-5 cups/day) is linked to real health benefits. Sure, there are negatives to drinking coffee (we’ll get to those), but what actually throws things off tends to happen after the coffee’s brewed. Let’s break it down, but, first, a quick science lesson 🤓. 

The way caffeine works is by mimicking a chemical in your brain that signals fatigue called adenosine. Caffeine overrides the “you’re tired” message by binding to adenosine receptors before adenosine can. Basically, it gaslights your brain into thinking you’re not tired. It also boosts dopamine, norepinephrine, and adrenaline—which is why you feel more alert, focused, and energized after drinking coffee. 

Caffeine typically kicks in within 30 minutes and peaks about an hour later. Its half-life (how long it stays in your system) ranges from 2-12 hours, depending on how your body metabolizes it. Some people (like me) are slow metabolizers, meaning caffeine lingers longer. I’ve learned if I drink coffee after 11 am, I’ll feel it later. I’m always impressed by those who can throw back espresso martinis and sleep well afterward—not me 😂.

So what are the health benefits? Caffeine has been shown to… 

Plus, there’s the ritual aspect. Whether it’s a solo or shared cup, drinking coffee is meditative and reliably comforting. 

So, what’s the downside? Yes, caffeine has also been shown to elevate the risk of anxiety, decrease sleep efficiency, and, in some cases, raise the risk of pregnancy loss. Many also become increasingly tolerant to caffeine. 

But here’s the thing: The biggest danger with coffee is what you put in it. Most people don’t drink their coffee black. Load it up with sugar, flavored syrups, and cream, and your morning boost turns into a metabolic crash. Sweetened coffee drinks have been linked to increased drink to heart disease, type 2 diabetes, and weight gain. When coffees start to look like milkshakes (cough—Starbucks—cough), that’s where the real issues are, and what we should try to avoid. (I used to add cinnamon, but I've even ditched that.)

What I do add, though, is ice. I'm of the camp that believes iced coffee is always superior, no matter the weather. Ice coffee club represent ✊.

I’ve also had a surprising number of readers ask about mushroom coffee ☕, so let’s talk about it.

I first discovered mushroom coffee through my friend, Tero Isokauppila—a 13th-generation Finnish farmer who grew up foraging for mushrooms. He’s got a great story, and he and his company, Four Sigmatic, pioneered The Original Mushroom Coffee™. (Yes, that’s trademarked!) People love it, including me.

Their blends feature functional mushrooms (like reishi, chaga, and lion's mane). These aren’t psychedelic (or the kind you toss in pasta). They’re nutrient-dense types that come with perks like improved energy and reduced stress—while having less caffeine than coffee (~40-60 mg/cup vs. 95 mg). Plus, they’ve got strong research behind them.

Lion’s mane, for example, has been shown to support cognitive function and focus. While Cordyceps (yes, the ones from The Last of Us 🫣) has been linked to improved VO2 max (aka endurance). While there aren’t clinical studies on mushroom coffee yet, it makes sense that the two things together would be net positive.

I was lucky to try mushroom coffee early (it tastes earthier than your average cup of joe)—back when Tero and his team were serving free samples at their Venice “Shroom Room” to generate buzz. Tero has not only built an awesome brand, but he’s also written multiple best-selling books, including a storybook for adults inspired by the Nordic myth that Santa 🎅was a Finnish shaman who shared magic mushrooms. Trust me, a must read.

Many other brands are also infusing functional mushrooms into their drinks—from matcha blends to sparkling adaptogen tonics. It all feels like a more healthyish ritual, and I think the trend will continue to grow. One report shows that consumer interest in mushroom drinks has grown by 52% YOY. So, yeah, get ready for more of the shroom boom. 🍄

I’ve been getting a lot of weird compliments on my calves lately—even from my wife. And every time it happens, I immediately think of this Entourage clip. 👇

I’m guessing it’s mostly because I lost 30 lbs. 😂 Buuut walking 2-3 hours a day on my walking pad over the past couple of months probably played a role too. Walking does train your calves, actually: Studies show high-volume, low-load movements (like walking) can lead to measurable calf growth over time. Leg day every Monday probably doesn’t hurt either (though it does seem to me no one else does leg days Mondays?).

Also, fun fact: Calves are one of the most genetically influenced muscle groups. Can’t say I’ve analyzed my dad’s or grandpa’s 😂, but hey, maybe it runs in the family.

I’m often asked about my health routines (yes, by more than just my wife!)—so I figured I’d start sharing a few. First up: Skincare. It is summer, after all. Between the extra sun ☀️, sweat 💧, and sunscreen 🧴, it’s the ideal time to talk about protecting your face.

Obviously, skincare is personal—it depends on your skin type, age, gender, climate, and about a million other things. But maybe a few of mine will help you build (or tweak) your routine. (Also, apparently, only 39% of men have a skincare routine. Do better, men.) 

This is what I use, but if anyone knows what Paul Rudd is using, please report back immediately.

🌞 Morning 

🌚 Night 

FWIW, of all of these, I’m especially obsessed with CeraVe Skin Renewing Night Cream. It smells really good, and it’s one of my favorite things. (Oh, and if you missed CeraVe’s hilarious Super Bowl commercial last year, it’s 💯 worth watching.)

Let’s see how well you know 5HT. 😏

👋 Who are you again? I’m Derek Flanzraich—founder of two venture-backed startups in Greatist (👍) and Ness (👎). I’ve worked with brands like GoodRx, Parsley, Midi, Ro, NOCD, and Peloton. I now run Healthyish Content, a premium health content & SEO agency (among other things).

Every Thursday, I share 5 health things I feel strongly about so you can live healthyish. (Disclaimer: I’m more your friend with health benefits. None of this is medical advice.) 

And oh, you also feel strongly about some health things? Hit reply—I’d love to hear it.