What is the healthiest thing to put in my coffee?

Quick Answer: The “healthiest” thing to put in your coffee, is categorically dependent on the physiological GAP you are laboring to fill.

If you are controlling your weight, the answer is Ceylon Cinnamon.

If you want to get your focus on and not be jittery at the same time, L-Theanine (or Unsweetened Cocoa) is the answer.

The answer if you are combating inflammation is Turmeric with Black Pepper.

If you’re on the mend, reach for Collagen Peptides.

If you want a dairy-free creaminess without seed oils, that would be Tahini or Cashew Butter.

Which means while black coffee is arguably the “healthiest” starting point simply because it’s calorie-free, most of us are trying to turn our morning mug into a performance-enhancing tool. Here’s the skinny on getting the best coffee for your particular health profile.

1. For Weight Loss & Blood Sugar Support

The Answer: Ceylon Cinnamon

To save calories, many people turn to artificial sweeteners or “zero-calorie” syrups. However, the discerning observer sees beyond calories to hormonal effect. The point is not just to get away from sugar; it is to manage insulin.

The Logic:

You wake up and your own natural cortisol (your stress hormone) kicks in to get you off the bed. Caffeine spikes cortisol a bit more, and as it happens that sometimes signals the body to release stored glucose into the blood — which then further raises blood sugar when you haven’t eaten. Adding cinnamon helps mitigate this.

The Counter-Intuitive Detail:

Cinnamon is not just cinnamon. The majority of grocer store bought cinnamon is “Cassia,” which can have high levels coumarin (a substance that in large amounts can be toxic to the liver). You,, get an actual Cinnamon from the island of Ceylon (“Real Cinnamon”).

The Protocol:

The Brew Method Do not just slip it in on top; it will float and form a gritty layer. While brewing add 1/2 teaspoon of Ceylon cinnamon to your coffee grinds. The hot water pulls out the picture-perfect water-soluble substances whilst leaving woody fiber.

The Synergy: If you are fasting, cinnamon does not break your fast. And it might even help quash hunger pangs by steadying your blood sugar.

2. For Long-term Concentration and Anxiety Reduction

The Answer: L-Theanine (or Unsweetened Cocoa Powder)

That “jittery” feeling from coffee, is because caffeine blocks adenosine (the chemical that makes us sleepy) but also activates adrenaline. The answer isn’t drinking less coffee, but “steering” the energy caffeine provides.

The Logic:

L-Theanine is an amino acid that occurs naturally in tea leaves. It encourages alpha brain waves — the state you get into when you’re in “relaxed alertness,” he said. Paired with caffeine, it rounds out the rough edges. It redirects caffeine’s frantic energy into a laser beam of focus.

The Counter-Intuitive Detail:

You don’t have to spend a lot of money on expensive supplements to get this. Raw cocoa powder is a natural source of L-Theanine and Theobromine (a milder stimulant). It transforms your coffee into a gentle, mocha-like drink to help with blood flow to the brain.

The Protocol:

Supplement Route: If you’re supplementing, “The Golden Ratio” in studies is 2:1. So, 200mg L-Theanine / 100mg caffeine (~ equivalent of one cup of coffee).

Whole Food Route: Mix 1 tablespoon of raw cacao powder. Because cocoa is hydrophobic (it hates water), mix it with a splash of hot water to create a first paste, and then add the coffee into the paste; this will prevent clumps from forming.

3. For Inflammation & Immune Support

The Solution: One Part Turmeric + A Little Bit of Black Pepper + Fat

Coffee is already a huge source of antioxidants in the average diet. Add turmeric and it’s an anti-inflammatory powerhouse.

The Logic:

Curcumin is an active ingredient in turmeric that battles systemic inflammation. Of course, just plopping some turmeric powder into black coffee is mostly a waste of time and money.

The Counter-Intuitive Detail:

Curcumin has incredibly poor bioavailability. Your liver attempts to eliminate it virtually right away. In order to make it effective, you’d also need to unlock with Piperine (found in black pepper) and a fat source (ie coconut oil or heavy cream). Your body almost does not absorb any of the curcumin without the pepper. The curcumin cannot dissolve in the fat-less mixture.

The Protocol:

The Mix: 1/2 teaspoon turmeric, a literal pinch of black pepper and 1 teaspoon high-quality fat (coconut oil or grass-fed butter).

The Blending: And you have to blend this. It will not emulsify the fat and spices, which means at the bottom, you’re left with an oily, spicy sludge if you shake or stir your sherry.

4. For Joint Health & Exercise Recovery

The Answer: Hydrolyzed Collagen Peptides

A lot of active people/fitness enthusiasts try to mix the Whey protein in coffee. This is usually a mistake. Whey protein “denatures,” or clumps and separates, when exposed to high heat, ultimately ruining the texture of warm coffee.

The Logic:

Collagen is heat stable. It dissolves and takes very hot without getting textured. So while, not a “complete” protein to build muscle like steak or whey, it is high in Glycine, an amino acid that helps balance our methionine intake in a modern meat rich diet. It focuses on the repair of connective tissue—that is, tendons, ligaments and skin.

The Counter-Intuitive Detail:

Coffee might possibly slightly suppresses collagen production because it raises cortisol. You are quite literally giving it the matter needed to offset the very stress that the caffeine might be imposing upon your system when you’re fueling up with coffee – throwing a little collagen into that cup, tagging on two more amino acids in particular (we have 9/20 accounting for its basic structure).

The Protocol:

Dose: 10-20 grams (1-2 scoops) unflavored, hydrolyzed bovine or marine collagen.

When to eat: Get this before or after a workout. The glycine may also have calming action on the nervous system.

5. For The Dairy-Free (But Not The Seed Oils)

The Answer: Tahini or Cashew Butter

The cliche vegan answer is “Oat Milk.” But explaining “designed to be frothed” – why do people want bubbles in their coffees? Or rather, they don’t. If you look at the ingredients list of “Barista Edition” oat milks then you will see almost all keep up a grand tradition as described in pure-mouthfeel terms by Anahad O Connor (@anahadoconnor) recently for the NYTimes: The second ingredient is typically Rapeseed oil/Cooking Oil or Sunflower oil which helps to make it technically creamier, but consumer perception tells us that’s too vegetal vs dairy like cow’s milk. These are highly refined industrial oils.

The Logic:

You’re looking for creaminess sourced from whole fats, not industrial-grade emulsifiers.

The Counter-Intuitive Detail:

Tahini (Sesame Paste) is pretty neutral when used in small quantities in coffee, and it’s a huge calcium hit that oat milk doesn’t give you. It’s a creamy, nutty, velvety texture like in a latte. Cashew butter is also just naturally a bit sweeter than almond and has more of the lactose sweetness common dairy milk.

The Protocol:

The Emulsification:1 tsp Tahini (or Cashew Butter)Cup of hot coffee.

Method: Whisk in a hand-held milk frother or blender for 15 seconds. This causes the nut/seed oils to emulsify in the water, making a “latte” foam without gums or stabilizers.

Frequently Asked Questions

Is there a difference between the kind of cinnamon I add to my coffee?

Yes. You need to use Ceylon Cinnamon (“True” cinnamon) and not the regular Cassia type most people get at their supermarket. Cassia contains high levels of coumarin, which is toxic to the liver in large amounts and Ceylon does not and can even help control insulin response.

How can I feel clear and focused from coffee without feeling the jitters?

Add some L-Theanine or raw unsweetened cocoa powder to counteract the jitters you get from an adrenaline spike. Research shows a 2:1 ratio of L-Theanine to caffeine, such as was used in ROCOs™ (200mg L-Theanine: 100mg Caffeine), supports the generation of alpha brain waves leading to deployed relaxed alertness over frantic energy.

Why do I have to add black paper and fat in my coffee using turmeric?

The key active compound in turmeric, curcumin, has no bioavailability when we ingest it alone. And you need a pinch of black pepper (for the Piperine) in order for it to be absorbed up to 2000x more effectively, also a little fat of some kind like coconut oil or butter is necessary as otherwise curcumin doesn’t fully dissolve.

Why does one use collagen and not whey protein in hot coffee?

Whey protein often becomes “denatured” as it clumps up and separates when dissolved into hot liquids. Collagen peptides are heat-stable and can be added to hot liquids, as well as cold! Collagen dissolves only in hot water and will have no effect on the texture of a recipe once it has been chilled.

What’s a good and healthy oat milk alternative in texture to make creamy?

Tahini (sesame paste) or Cashew Butter as they are better choices than the shitty commercial oat milks that invariably have added crap like processed industrial seed oils (canola, sunflower oil). Whipped or frothed, nut and seed butters add a delicious creamy texture with whole food fats and calcium.

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