Photo: Ritual Cacao

Don’t get me wrong—I love coffee. 

I was born in Minas Gerais, Brazil—essentially coffee country—so I mean real coffee: specialty beans, not that supermarket charcoal. I still keep my stash of beans and my trusty Moka pot close by. For me, coffee was always a quiet ritual—I preferred small doses, crafting my own version of a flat white, no sugar needed.

My only real lapse in judgment happened back in my newsroom days. In journalism, the break for (bad) coffee was sacred, and always loaded with sugar just to mask how awful it tasted. It was on one of those chaotic afternoons, around 4 p.m. and five cups in, that anxiety finally hit me. I used to think that was a myth, but there I was: hands trembling over the keyboard while trying to file a story on education.

I quit cold turkey that week and decided to actually understand what I was drinking. I even took a mini-course at a local roastery—which led to the second time in my life I drank way too much coffee, though at least that time was for the sake of science!

But here’s the thing: even the best espresso gives you that quick rush—and then charges the interest later when 3 p.m. hits. I only really noticed how much it was draining me when I ran out of coffee and gave ceremonial cacao a real try.

The actual benefits of cacao 

Nutrient-wise, cacao is rich in essential minerals: iron, magnesium, phosphorus, zinc, manganese, and copper. Coffee, on the other hand, is rich in anxiety.

Magnesium alone is required for over 300 enzyme reactions in the body—yet it’s one of the most common deficiencies in modern diets. Phosphorus, magnesium, and manganese keep your bones healthy, while copper and iron are essential for producing the red blood cells that carry oxygen throughout your body. Basically? Just about everything you need if you have a menstrual cycle.

Cacao is also packed with flavonoid antioxidants, but its real magic lies in theobromine—a naturally occurring compound that acts as a gentle, sustained stimulant.

While caffeine and theobromine belong to the same family, they behave completely differently in the body. Unlike caffeine, theobromine doesn’t target your central nervous system. It won’t leave you jittery, on edge, or waiting for the crash. Instead of a cheap, forced high, the energy from cacao feels much closer to how you feel after a genuinely good night’s sleep.

What happened when I swapped coffee for ceremonial cacao in my daily routine

Cacao isn’t just a mineral delivery system. It’s a plant medicine with a very quiet, very grounding kind of intelligence.

In my own routine, taking cacao right after breakfast has completely shifted my mornings. My mind feels focused and far less distracted by surrounding noise. I feel centered, noticeably less irritable, and genuinely motivated to move through my day.

And on evenings when I need comfort, cacao turns into a cozy, restorative hot chocolate before bed. It softens the day’s tension, my insomnia fades away, and I’m finally able to actually relax and sleep deeply.

It doesn’t push or demand a dramatic catharsis. Instead, cacao simply turns down the volume of the daily noise—giving you space to breathe, face what you’ve been ignoring, and reconnect with your own rhythm.

How Much Cacao Should You Actually Drink?

Because ceremonial-grade cacao is a potent plant medicine, dosage matters. It’s not about “more is better”—it’s about finding the sweet spot for your body and your sensitivity to theobromine.

The Daily Practice (10g – 25g): This is the ideal range for your morning ritual, creative focus, or cycle support. My sweet spot is 20g to 25g melted in 250ml of warm water. It gives you that steady, sustained warmth without overstimulating your system.

The Ceremonial Dose (Up to 42g): Reserved for deeper, occasional rituals. Anything around 42g is a deep, heavy dose—go beyond that, and your stomach will let you know. Because high doses can be heavy on the adrenal system over time, this isn’t something to drink every single day.

How to Prepare It: Bring 250ml of water to a gentle simmer (don’t boil it to death), turn down the heat, add your chopped cacao, and stir slowly until it dissolves into a thick, velvety elixir.

To start your relationship with cacao

I invite you to experiment with cacao and nurture your own relationship with this amazing plant. To start your journey with cacao, I highly recommend Ritual Cacao’s Ecuadorian line. 

Made from the Arriba Nacional / Fino de Aroma cacao bean in Ecuador, it’s great for beginners—blended into a warm, nourishing drink to calm your heart and uplift your spirits. A 500g bar lasts about one month depending on your daily usage. 

You can use my link and code LUWENA10 to get 10% off your Ecuadorian Cacao order. Just click here.

Down the road, I’m planning to bring my own cacao experiments straight to the magazine—from alchemy recipes to ritual pairings. Would you be interested in seeing what we’re brewing behind the scenes?

A quick final & important safety note

Because cacao naturally releases serotonin and contains theobromine, a bit of care is required:

SSRIs & Antidepressants: Cacao acts as a mild, natural antidepressant. If you are taking high doses of SSRIs, please avoid ceremonial cacao, as combining chemical and natural serotonin stimulants can lead to serotonin syndrome. If you are on a low dose, start small (around 10g) and listen to your body.

Heart Conditions, High Blood Pressure & Pregnancy: If you are sensitive to stimulants, approach cacao with the same mindfulness you’d give coffee or strong black tea. If you ever experience headaches or dizziness, pause and consult your doctor.