How to optimize your coffee, increase your energy and prolong your concentration at work without adding caffeine?  Coffee sometimes gets a bad rap, and yet it brings different benefits to the human body.

Here are some tips to maximize the effects of coffee: ⠀

• Favor espressos over filter coffee. In fact, an espresso contains on average around 60 mg of caffeine. Coffee extracted more slowly, and with more water, contains more caffeine. On average, there is between 100 and 100 mg of caffeine per cup. A little caffeine at the same time stimulates intestinal transit, protects against Alzheimer's and Parkinson's disease, also protects against certain cancers, and against cardiovascular diseases in people without heart problems. Caffeine also stimulates metabolism..
• Choose organic (and fair trade) coffee beans. Coffee, in moderate quantities, is good for our body. It contains a lot of antioxidants, slows down falling asleep and promotes concentration. It also has antidepressant properties, because it stimulates the production of serotonin and dopamine, the hormone of happiness! Conversely, too much caffeine would cause anxiety. So, long live moderation!
• Add adaptogenic mushrooms like reishi, cordyceps, or lion's mane. These roasted mushrooms add something extra to your morning drink. They each have excellent properties, such as supporting the immune system, supporting the neurological system or even promoting good quality sleep and relieving anxiety. The addition of one of these mushrooms also facilitates the metabolism of caffeine, therefore fewer side effects such as thirst, arrhythmia or increased heart rate, trembling hands, feelings of fatigue afterwards. - midday, hypoglycemia and heartburn or digestive discomfort. tifs. 
• The stimulating effect of caffeine is known to be felt relatively quickly, but put us in a state of low energy once the effect wears off. Sudden energy followed by a sharp drop and a crash. Add a fatty substance likeMCT oil, coconut or coconut cream to reduce the speed of absorption of caffeine. The effect is more gradual. The “high” will be less great, but the concentration, energy and alertness will last longer and the “down” will be less significant or simply absent. We notice an effect similar to that of green tea.
• The goal being to limit coffee consumption, if you take your coffee on an empty stomach, the effect will be greater. However, be careful!!! Coffee is an irritant to the digestive tract. For those with non-optimal digestion, it will be recommended to take coffee following a meal. It would also be more interesting to consume our favorite morning drink between 9:30 a.m. and 11:30 a.m., when cortisol levels decrease in our body. The stimulating effect of caffeine will therefore be well received.
• Avoid sweetening your coffee. Sugar excites, but does not promote concentration. Conversely, rising blood sugar levels can increase ADHD symptoms, and the subsequent drop in blood sugar levels can cause fatigue, headaches or anxiety.⠀⠀⠀⠀⠀

In the end, it's all a question of dosage. Too much coffee can be harmful to your health. But 1-2 coffees a day, maximized using these tips, will give you the benefits of coffee beans.

Now Enjoy … ⠀⠀⠀⠀
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References :

• Scientific opinion on the safety of caffeine; Efsa Journal, May 27, 2015.
• Is coffee a colonic stimulant; SS Rao et al. ; Eur J Gastroenterol Hepatol. 19988.
• Scientific Report of the 2015 Dietary Guidelines Advisory Committee; Health.gov.

Article written by Émilie Riendeau

Naturopath, B. Sc, ND, K.In

Émilie Riendeau can be reached on her social networks: Instagram or by email at: info@emilieriendeau.com