From cold showers to journaling, stacking self-care habits into your morning routine is a tried-and-tested strategy that us wellness experts consistently recommend for cultivating a positive mindset that carries you through the day. One ritual most of us agree on? Taking a moment to slow down with a warm drink and some quiet time - a simple reset that can make a big difference to your mental state. But it might be time to set your usual latte aside, because there’s a new morning drink which health experts are drinking instead. At the centre of this trending drink is cacao, the very same plant behind your favourite chocolate bar - only in its pure, unprocessed form, it's a whole different experience.
Cacao elixirs may be trending on TikTok and other social media platforms as a modern way to kickstart your morning, but the ritual itself is rooted in a centuries-old tradition, crafted to awaken the heart, sharpen the mind, and connect more deeply to the present moment. ‘The Aztecs and Mayans were the first to recognise cacao as sacred - as well as understanding its nutritional value. Shamans and priests would lead sacred cacao ceremonies, often around a fire, to drink the cacao ‘’medicine’' in order to connect to higher realms and to heal the body and spirit,’ explains Lucia Giannecchini, a cacao ceremony facilitator and yoga instructor (moverestheal.com).
And if you’re looking for less stress, more energy, and even a creative boost to carry you through the day, the solution could lie in a simple yet focussed cacao practice.
The wellbeing benefits of cacao
Cacao has long been well-documented for its health benefits - especially when it comes to productivity. A 2017 study in the journal Frontiers in Nutrition linked cacao flavonoids (powerful antioxidants) to improved cognitive performance, particularly in tasks involving attention and memory whilst the high magnesium content naturally contained in cacao supports nervous system balance to keep stress levels in balance. That said, it's important to note the difference between pure ceremonial cacao and the cocoa powder commonly found on supermarket shelves. While both come from the same plant, the latter is often stripped of its nutrients and may contain additives or sugar. ‘Ceremonial pure cacao has only ingredient - the cacao bean, which means it’s minimally processed and has a very different flavour to regular cocoa powder, you’ll find it’s much more intense and bitter in comparison,’ continues Giannecchini.
Another key consideration is investigating where and how your ceremonial-grade cacao is sourced. Ideally, it should be not only ethically produced, but also regeneratively farmed in collaboration with small-scale or Indigenous growers, so always read packaging labels carefully before purchasing.
Always have cacao in the morning, not the evening
There are certain things to bear in mind when creating a meaningful cacao ritual. ‘Firstly it’s best to incorporate cacao into the daytime rather than at bedtime because cacao can act as a stimulant and impact sleep, and it’s best to have it before breakfast on an empty stomach’ maintains Giannecchini. Enjoying your cacao fix under the open skies is also another way to significantly enhance the feel-good effects, so head outdoors or sip the warming drink sitting by a sunlit window so that you can connect with nature whilst bringing yourself into the present moment. ‘A cacao ritual can also be a truly beautiful addition to a meditation practice or pre/post yoga,’ she continues. So a round of sun salutations or even a quiet moment of breath work can turn your morning ritual into a deeply grounding experience.
Storing your cacao in an airtight jar in a cool, dark cupboard will also help to extend its shelf life and active compounds - and if you happen to notice some white spots on your cacao block over time, this is perfectly normal and simply a natural separation of the cacao butter, not a sign of spoilage.
How to create a morning cacao ritual
Cacao expert Lucia Giannecchini’s guide to crafting the perfect elixir
1 Prepare your space
Play some music, cleanse with sage and light a candle to create a sacred space for your cacao practice.
2 Measure and chop your cacao
Finely chop your cacao if it is in block pieces (25g per person is a light dose).
3 Heat up the cacao solids
In a saucepan, gently heat the cacao until it’s smooth. Add one cup of cooled down infused tea (decaffeinated chai or plant milk are both good options) and stir gently. It will thicken and then get smooth again - just keep stirring.
4 Add extra flavour
Sprinkle in your spices (such as cinnamon, cayenne or cardamon) and sweetener of choice such as agave syrup or honey and then pour into a cup.
5 Practice deep breathing
Hold your cup, breathe in the delicious aroma and slowly, mindfully sip your cacao medicine.
Lucia Giannecchini hosts wellness retreats in Tuscany, Italy that incorporate ceremonial cacao rituals alongside other mindfulness practices. For more information, visit www.moverestheal.com
