Getting back into routines after the weekend or vacation isn't easy, and it's quite normal to feel unfocused, sleepier upon waking, and lacking energy. And that's where the "trap" of coffee comes in. We know coffee has benefits, such as antioxidant and neuroprotective properties, but it's a problem when we overdo it and become dependent on caffeine to function, entering a vicious cycle. After all , drinking a lot of coffee isn't synonymous with stable and lasting energy, did you know?

These are our natural alternatives to feel more awake and focused throughout the day.

But first... what happens in the body when we drink coffee?

Coffee stimulates levels of neurotransmitters such as serotonin, dopamine, and acetylcholine. The brain sends a message to the pituitary gland , which in turn releases a hormone that signals the adrenal glands to produce the so-called stress hormones — adrenaline and cortisol , the same ones released by the body when we are in a state of imminent danger.

Dopamine affects our concentration levels by blocking adenosine receptors , which tell our body when it's supposed to slow down and rest, for example, at bedtime. Adrenaline activates our fight-or-flight mode – it affects our sympathetic nervous system , which is why we feel our heart rate increase. More blood reaches our muscles, and the liver is signaled to release sugar into the bloodstream (a process known as glycogenolysis) so that we have more energy to face the perceived danger.

That energy boost we feel with coffee is temporary. Slowly, the body returns to its previous state, or even to a state of greater fatigue, and we feel the need to drink another coffee to compensate. And so on…

Should I stop drinking coffee?

It depends. The advice is to listen to your body and understand the effects caffeine has on you. How do you feel shortly after drinking it and a few hours later?

The gene that metabolizes caffeine in the liver is CYP1A2, the same one that metabolizes estrogen. It is estimated that half the population has a variant of this gene – these are called slow metabolizers . What happens is that the liver uses more resources to expel the caffeine , which can cause some adverse effects – anxiety, tremors, and even excessive urination. These sensations are a reflection of increased cortisol and insulin levels, which end up causing inflammation . They can last up to 24 hours, thus affecting sleep, and therefore the next day we may need to continue drinking coffee to stay awake.

It's also very different to calmly enjoy a cup of high-quality, organic, and fair-trade coffee than to drink three or four conventional espressos a day without even considering whether another one really makes sense. Intensive coffee production, in addition to negatively impacting ecosystems and economies, is also highly susceptible to the development of mycotoxins.

Medicinal plants and stimulant adaptogens

There are plants that not only give us more energy, but also bring us other benefits at a hormonal, metabolic, or immune level, without The caffeine crash . It's a more holistic way of looking at a drink that simply wakes us up.

Focus Blend , with Matcha and Ashwagandha

This powdered blend is ideal for starting the day; simply add 1 teaspoon to your favorite milk, smoothie, or recipe. It's a blend of energizing plants, such as matcha , ashwagandha , and hericium (mushroom), capable of gradually and lastingly boosting concentration, mood, and energy.

Super Woman Capsules

Here's another way to feel more energetic and in a better mood , control anxiety and stress, and even support your hormonal system . Super Woman Capsules are a natural and bioavailable supplement, perfect for those who don't have time to prepare a drink or simply don't like the taste. Just take two capsules every day, in the morning, for at least 3 months. With adaptogens like Ashwagandha, Shatavari, and Tulsi, they are designed to support the body in managing stress peaks , regulating cortisol levels , and preventing chronic fatigue.

Super Feminine Protein

If you're a milkshake fan, there's nothing like starting this new season by adding a new ingredient to them. Super Feminine Protein is a blend of bioavailable plant-based protein (hemp, pumpkin, chia, and pea) for more energy and satiety first thing in the morning. It contains a good dose of greens and fiber, from plants like chlorella, spirulina, or wheatgrass , which improve digestive function and are highly nutritious. It also contains adaptogens like ashwagandha, tulsi, and shatavari , capable of regulating the nervous system, giving you more energy and a better mood , and reducing stress and anxiety. You can see recipe ideas here .

Matcha

Yes, matcha also contains caffeine, but it also has a phytonutrient called L-theanine, which causes the caffeine to be stored in the body and released much more slowly. In other words, it keeps the body energized for longer, without causing the crash that coffee gives us. In addition, matcha is a very rich source of chlorophyll and therefore has a detoxifying effect . It also contains iron, calcium, potassium, and vitamins A and C , the latter being antioxidants that contribute to healthy skin.

You can drink it pure or with plant-based milk - the so-called matcha latte (you can see the recipe here ) . It has a particular flavor and you may not like it when you try it for the first time, hence our suggestion above of the Focus Blend , in which the flavor of matcha is combined with other plants, or even the Creativity Protein , if you prefer to enjoy the benefits of matcha in a protein supplement, ideal for energizing breakfasts!

Mucuna

This adaptogen, originally from India , contains an amino acid that transforms into dopamine, the happiness hormone. Therefore, mucuna, in addition to giving us energy, also regulates the nervous system and improves mood. You can use 1 teaspoon per day in drinks or other recipes.

Litter

This adaptogen comes from a root vegetable in the cruciferous family, native to Peru. It contains essential minerals such as potassium and calcium , B vitamins like niacin (B3), and is also rich in iron . It is used for its natural energizing properties, as well as for stimulating libido and mood. You can take 1 to 3 teaspoons a day, in drinks or other recipes.

Ashwagandha

This powerful adaptogen is used in Ayurvedic medicine for its numerous benefits. Besides stimulating focus and concentration , it boosts the immune system and balances the nervous and hormonal systems. You can take 1/2 to 2 teaspoons per day, in drinks or other recipes.

See the Matcha Latte recipe here or the video on how to make traditional matcha here.