As a substitute of downing two full cups of espresso early within the morning, integrative gastroenterologist Marvin Singh, M.D., recommends caffeine microdosing. The method helps to eradicate that dreaded afternoon crash or undesirable jitters and as a substitute offers you little boosts all through the day. 

“This would possibly appear like ingesting a cup of espresso within the morning after which solely having inexperienced tea all through the remainder of the day,” he writes. “Or slowly sipping your espresso within the morning, which can assist you drink round 10 milligrams or so of caffeine at a time.” For reference, it takes about 60 to 100 milligrams of caffeine to succeed in the optimum vitality zone, so microdosing may also help maintain and construct that vitality over time.