“When I go to coffee shops, what can I order?”

“Why is milk out of the challenge?”

Great questions!

Before ordering coffee, what do we avoid?

Milk

All milk types are out of the challenge. Almond milk, soy milk, oat milk, coconut milk, nut milk, cow milk, mother’s milk…(gross).

It’s because one glass of milk has two teaspoons of sugar.
Great for rapid baby development. Terrible for repairing sugar damage. 

I know, coffee with no milk is a toughy, but it’s just 21 days

Instead, you can sprinkle some MCT on your coffee. Check the Shopping List and see MCT brands on the substitution list.

Sweeteners in Coffee

Any kind of sweetening prevents the repair of sugar damage. 
With white sugar is obvious. But we also avoid other sweeteners: honey, maple, all syrups. 

And even saccharin, those “sugar-free” packets sweeteners in most coffee shops. I explained more on day 4 about Sugar-Free Foods.

Caffeine and Decaf

In the challenge, we drink only one regular coffee per day. “Regular” means coffee with caffeine. 
Black tea has a third of the caffeine of coffee, so we restrict it to once a day, too.

“Why?” you wonder.

Excess caffeine stimulates the stress response, which causes the body to increase… sugar.

In addition, caffeine shuts down the repair system and toxin removal in the body. We need both systems working during the challenge. 

But you don’t need to remember that. Simply Stick to up to one regular coffee and one black tea a day.

Keep coffee and black tea to when you need the energy and not before you go to sleep. And drink decaf freely for the rest of the time.

Great Time to Experiment

My wife didn’t realize decaf tastes the same, and that all coffee shops serve decaf at no additional charge.

Isn’t it a great time to see how decaf is part of your lifestyle design?

It’s a great idea to buy for your home a decaf coffee, whereas instant or ground. You may not see the difference. 
Being aware of drinking caffeine only when you need to work and need energy will help you for a healthy lifestyle design too!

In the evening and night, always choose decaf to not reduce your sleep quality. Caffeine is great for working and exercising, not sleeping.

At Home: Make Coffee and Tea from Clean Water

Besides the drinks at coffee shops, where they will use tap water and there’s nothing we can do about it…

At home, make all your coffee and tea from clean water.

Coffee Shops – What to Pay Attention

Pay special attention to drinks that come already sweetened and milk.
The name of the coffee may not disclose that the coffee has milk and sugar. For example:

• Ice coffee (usually is sweetened)
• chai latte (has a bunch of sugar and milk)
In addition, avoid the cream Baristas ask to put on top of the coffee.
The barista may make a mistake, too. Prevent the confusion and ask: “no sugar, no milk”. It’s your health on the line.

Coffee Shops: What to Order?

Here are drinks you can order:

• Sparkling water with lemon and mint leaves
• All types of tea (Chamomile, green tea, peppermint, ginger, hibiscus…).
• Decaf black tea (including Breakfast English tea, and Earl Grey – both are black)
• Decaf Americano: hot or ice (unsweetened)
• Decaf espresso
• Decaf instant coffee

Again, regular coffee and black tea at coffee shops once a day are fine.

You can add taste to tea with a lemon slice, ginger root, and mint leaves.

Before you go…

It’s not easy, I know.

But it will repair sugar damage, and help you design a long-term lifestyle.
So that you only bring back what gives you the most value and pleasure.

Keep up the good work!