Written by Dr. Vanessa Craig

Research has shown that drinking 2-3 cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee.

27% lower all-cause mortality – ground coffee drinkers
11% lower all-cause mortality – instant coffee drinkers

Studies show coffee decreases your risk for type 2 diabetes, lowers cancer risk and improves mood and brain function. Coffee can also boost metabolism and sports performance

To make use of the health benefits of coffee you should follow these 6 steps while enjoying your coffee:

1. KNOW YOUR OPTIMAL DOSE

Your body weight is also a good way to estimate what a healthy dose of caffeine is for you. In a single drink, ingesting one to three milligrams of caffeine per kilogram of body weight is advisable in order to avoid negative effects. For example if you weigh 70kg, then a coffee containing 70mg-210mg will be ideal for you and then have a break before the next dose.

Here is a standard guide to caffeine content:
Flat white/Capuccino/Latte: 120-200mg
Espresso: 60-80mg
Filter: 150-200mg
Instant: 100-173mg
Decaf: 5-12mg
Black Tea: 45mg
Green Tea: 25mg
Hot chocolate: 6-9mg
Cola (350ml): 30mg
Energy drink (260ml): 80mg
Dark chocolate (30mg): 20 mg

2. DELAY YOUR CAFFEINE INTAKE

In oder to fight off afternoon tiredness it is recommended to delay your caffeine intake 1.5-2 hours after waking. If this sounds like torture, take it slow and delay in 10-minute increments until you hit the 90 minute mark. If you exercise first thing in the morning, an exception can be made on those days and you may drink caffeine upon waking.

Why delay your caffeine intake? This will maximise your energy throughout the day and improve sleep. The body releases a stress hormone, cortisol, first thing in the morning, which clashes with caffeine. Waiting at least 90-120 minutes, will allow cortisol to follow it’s regular pattern and you will avoid the dreaded afternoon crash which in turn leads to more coffee consumption later in the day.

3. AVOID SLEEP ISSUES

The most common downside associated with caffeinated coffee is sleep disturbance. It is essentially the enemy of deep sleep regardless of your genotype. Caffeine competes for the same receptor in the brain as the neurotransmitter adenosine, a natural sedative.

Caffeine has a very long half-life of between five to six hours. This means after five to six hours, 50% of that caffeine is still in your system and after 10-12 hours 25% is still circulating. So if you have a cup of coffee at say 2pm, a quarter of that caffeine content will still be circulating in your brain at midnight. Therefore it is worthwhile avoiding caffeine at least 8-12 hours prior to sleep.

4. CONSIDER A CAFFEINE RESET

To avoid being a slave to caffeine and becoming desensitised to its mental and physical benefits I recommend resetting your tolerance. To reset your caffeine tolerance you should abstain or substantially lower your caffeine intake for at least 1-2 weeks. Try doing this at least once per year.

Don’t forget decaf is not without health benefits. As with caffeinated coffee, the polyphenols it contains have anti-inflammatory properties that may lower the risk of Type 2 diabetes and cancer. The important thing to remember when choosing decaf is to know how the beans are processed. Always opt for brands that only use water to decaffeinate. Starbucks for example uses a solvent, methyl chloride, which you should avoid. Nescafe does not use chemicals, only water.

5. PIMP YOUR COFFEE

Don’t fall for the trend of adding butter to your coffee. Sounds fun but coffee is not a good vehicle for consuming saturated fats. To buffer the negative effects of saturated fats, fibre is essential.

If you need a sweetener, avoid sugar and use monk fruit or stevia instead. Avoid artificial sweeteners for gut damaging reasons.

Do you need a healthier creamer? I’m not a fan of almond milk or oat milk because they add zero nutrition. Try something more nutrient dense like MCT powder. MCT stands for medium chain triglyceride which is an easy to digest fat and tastes delicious. I like a particular brand of MCT powder because it also contains fibre.

Obviously not for everyone, but if you are open to experimentation, try a touch of cinnamon, adaptogens (with proper guidance!), and even cacao to further enhance the nutrient content of your coffee.

Don’t add Formettā to your coffee. Although there is a trend to add collagen to your coffee please refrain. Not only will it taste strange but you will damage the potent antioxidants featured in our powerful formula.

6. DRINK FORMETTĀ & HYDRATE

Always ask for a water alongside your coffee.

Too much coffee will deplete your electrolytes. Thankfully Formettā contains electrolytes and perfectly complements your morning coffee routine.