For a lot of people, coffee is one of the few things that gets them out of bed and out the door in the mornings. But while it’s tempting to whack the kettle on first thing, a health expert has stated that delaying our first coffee of the day could be much more beneficial to our health. Nutritionist Gabi from The Fast 800 urged people to wait at least 90 minutes before getting their first coffee hit [via the Mirror]. Gabi claims that we can all boost energy levels by doing so. In fact, eating on an empty stomach could even cause your body to enter stress mode and release hormones like adrenaline and cortisol. "Supporting your morning coffee routine with some smart practices can be a game changer for your overall well-being,” Gabi said. She recommends drinking water, as well as eating a meal packed with fibre and protein to balance sugar levels. “Elevated blood sugar can trigger inflammation and set us up to be on a blood sugar roller coaster for the rest of the day, thereby tanking our energy supply,” the health guru said. "Within the first hour of waking, our cortisol levels ideally acutely rise and fall in a response known as our cortisol awakening response. This rise and fall of cortisol represents a healthy nervous system and actually has a big influence on our immune health and even the risk of autoimmune development." She also states that delaying coffee for a minimum of 90 minutes promotes high energy levels. Gabi said: "Morning light exposure is a huge regulator of circadian rhythm and light exposure triggers the healthy release of cortisol in the morning to support the body’s natural rhythm. Getting natural light exposure within the first hour or so of waking is a great way to support optimal hormone balance." It comes after it was revealed that the drink also gives us an extra ‘special boost’ as well as just a caffeine hit. Scientists have claimed that the act of drinking a cup of joe gives the body a lift, making us more alert, which can’t be replicated merely with caffeine. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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The tourist who caused outrage in Italy after carving names into a wall of the Colosseum has been identified as a British fitness trainer. The man has been identified as Ivan Dimitrov, a 27-year-old fitness instructor and delivery driver who is originally from Bulgaria and lives in Bristol, according to The Telegraph. He was filmed by an onlooker etching his and his girlfriend’s name into a wall of the 2,000-year-old monument last Friday. Wearing a blue floral print shirt, he used a key to write “Ivan + Hayley 23” in full view of the public. His girlfriend was identified as 33-year-old Hayley Bracey, according to The Telegraph. He turned around and grinned as an angry bystander asked: “Are you serious, man?” The video titled “A*****e tourist carves name in Colosseum in Rome” was uploaded to YouTube on Friday by the man who filmed the scenes. It went viral across social media, garnering international headlines as people roundly condemned him. Police have not named the suspect but the Carabinieri – military police for the Italian armed forces – said the man has been identified and he and his girlfriend were “a couple who are resident in England”. In an official statement, it said they identified them “through traditional investigations and photographic comparisons the person accused of etching their name and that of his girlfriend on the walls of the Colosseum”. The man could face a fine of up to €15,000 (£12,850) and a prison sentence of up to five years if convicted for defacing the historical monument under Italian laws. Rome’s Colosseum is a Unesco world heritage site where gladiators fought with one another and also battelled wild animals including lions, leopards, bulls and ostriches. Its construction began under the reign of the emperor Vespasian in the first century AD. Italian police will send a note to the suspect’s residence in England to inform him that he is under investigation, according to Il Messaggero. Ms Bracey, however, is not being investigated. The Italian culture minister Gennaro Sangiuliano thanked the police for identifying the alleged suspect of the “uncivilised and absurd act committed at the Colosseum”. “It was an act that offended those around the world who appreciate the value of archaeology, monuments and history,” he said. “Now I hope justice will take its course by rigorously applying the laws.” The minister said that the government was considering a law that would impose stringent punishment on those found guilty of defacing or damaging the country’s historical and cultural heritage sites. “Those who cause damage will pay,” he said. It is not the first time tourists were investigated and punished for defacing a historical site. In 2014, a Russian tourist was fined €20,000 (£17,000) for engraving a “K” on a wall, and given a suspended four-year jail sentence. The following year, two American tourists were also cited for aggravated damage after they carved their names in the monument. Italian tourism lobby Federturismo, backed by statistics bureau ISTAT, has said 2023 is shaping up as a record for visitors to Italy, surpassing even pre-pandemic levels that hit a high in 2019. Read More Outrage in Rome after tourist filmed carving his and girlfriend’s names into Colosseum Italy looks for man seen in viral video carving names into Rome's almost 2,000-year-old Colosseum Watch: Couple carve names into Italy’s ancient Colosseum as hunt for vandals is launched Tourist who carved name into Italy’s Colosseum is suspected British fitness trainer Italian police say the man filmed carving his name on the Colosseum is a tourist living in Britain Tourist filmed carving his and girlfriend’s names into Colosseum in Rome

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