Healthy alternatives to coffee for focus

I can’t go a day without a cup of coffee. I’m always on the lookout for new coffee shops, outside of my go-tos (shout out Watchouse). I’ve got a bit of a sweet tooth, so I like a hazelnut, chocolate note over a bitter hit of espresso to kick start the day. But hey at least I’ve kicked the 2 sugars per cup…

My love of coffee was one of the reasons my business partner and I pivoted to a coffee shop, after our events business was hampered by COVID. We loved the process. Sourcing the beans. Finding the best grinders. Procuring coffee machines (we went retro). Tinkering with the settings, till you’ve got just the right pour with the right viscosity, and speed. Learning the proper way to froth milk. Stylising it latte art. It’s the best blend of art and science. Albeit since starting MUUSH I’m very out of practice now.

The problem

I find myself regularly drinking 2-5 cups of coffee a day – for the taste but also the energy boost. The science behind the impacts of caffeine is fascinating. It’s in part due to it blocking the adenosine receptors (adenosine being the neurotransmitter in your brain that promotes sleep). Not only that, but it also stimulates the release of noradrenaline, dopamine and serotonin, which impact mood, attention, reaction time.

But adrenaline if taken to the extreme, which is all too easy to do, gives the classic jitters and crashes. Something I’m all too familiar with. For that reason, I find myself avoiding coffee completely when I’m doing an investor pitch, speaking to camera, or having what I know will be a challenging meeting. 

 When I get into the afternoon, I’m all too aware that I don't want to be having  caffeine after a certain time. There’s nothing more frustrating than lying in bed regretting what 4pm you did.  According to the FDA, the average half life of coffee is around 4-6 hours, meaning that after 6 hours, you could still have half the amount of caffeine in your system. Therefore, a coffee between 2-4pm will have an impact on the quality of your sleep; which is something I’m noticing getting worse with age.

Alternatives to coffee

So what are the alternatives to coffee that I’ve found easy to work into my day that help with focus.

Green tea

I love green tea, it’s one of my staples, particularly when I’m out for asian food or when I’m preparing for an intense meeting. The average green tea contains 25-50mg of caffeine vs 90-200mg for the average coffee, so I don’t feel the jittery spike.  It also contains a catechin, an antioxidant compound which contributes to alertness. However, what I think makes the difference for me is L-theanine; an amino acid which has a positive impact on anxiety and stress, making you feel relaxed. And I genuinely do find myself enjoying a whole pot of tea with a productivity bump accompanied by less downsides.

Matcha

Like green tea, matcha has been growing on me a lot recently, and the market in London has exploded. I discovered a delicious matcha latte at Sticks and Sushi, and now I’m hooked on Third Space’s Matcha protein shake. It also includes L-theanine, and comes with a unique taste profile, although granted it’s somewhat divisive. Matcha is typically more caffeine (60mg-85mg) green tea so it will give you a more noticeable boost. Personally I’m a big fan, but some describe it as tasting grassy. Though it does remind me of the debate whether coriander tastes like soap. That said, I’m still a fan.

Cordyceps

When we started MUUSH I experimented with lots of supplements, and one I loved was cordyceps. I often still take a drop or two of tincture in the morning. Whilst there is some research we’ve got to be cautious about the claims we use, but it may increase production adenosine triphosphate, which helps deliver energy to the muscles, and improves how the body uses oxygen during exercise. So perhaps less direct cognitive focus but more sustained physical and mental energy. We did actually explore including cordyceps in our original recipes, but the EU and UK regulation is behind that of Lion’s Mane. On top of that we wanted to stay focused, but there are other drinks out there that include it, in addition to supplements, pills and tinctures.

Lion’s Mane

Now, my favourite: Lion’s Mane, and this probably isn’t too much of a surprise given the business I’m in. The reason I love Lion’s Mane is the impact I feel after taking it. The same Lion’s Mane tincture I first  took 3 years ago, is what we now use in our drinks. It’s not like a caffeine hit. You won’t feel it in 20-30 minutes. However if you take it daily, after 3-7 days I found myself noticing a real impact – better recall, being able to work for longer, with better output. And now, I notice the drop-off. A handful of times when I didn't bring it on holiday I would feel less ‘with it’. In terms of the science, Lion’s Mane has compounds called hericenones, which stimulate nerve growth factor (NGF). NGF is linked to re-building of neural connections in the brain, which may result in improved memory, focus and concentration. Now given these are less studied ingredients than mainstream vitamins, whilst there are a whole host of other potential benefits being explored, we can’t overstate them. However, what I will say is that it’s had a really positive impact on me personally. There are lots of ways to get Lion’s Mane into your diet from tinctures, pills, powders. Our favourite way is to mix it into drinks.

Conclusion

There’s a wide variety of ingredients, vitamins and supplements that work on the body and brain in different ways, far more so than I could cover in this blog. None of this is health advice, just my own opinion supported by secondary research. I encourage you to do your own digging into alternatives, and try different things to see what works for you. 

We created MUUSH because we loved Lion’s Mane, and we wanted to create a way for people to get it into their diet seamlessly, that also tasted great. So if that’s something you’re looking for, check our range.