Brain-Boosting Beverages

By Julie Gregory, Chief Health Liaison for Apollo Health

Just like food on the protocol, there’s plenty of room to get tripped up when it comes to beverages. Raise a glass and let’s set the record straight, starting with some common pitfalls to avoid.

Beverage Pitfalls

• Sugar   Far and away, this is the toughest one to avoid especially if you’re relying on commercially prepared beverages. Your goal is to try to find a beverage with no sugar (or the lowest amount of sugar) in its category. Remember, sugar goes by many disguises, so be sure to check the nutrition label for any added sugar. That doesn’t mean we recommend diet versions of any drink, as these use unapproved sweeteners (aspartame, sucralose, acesulfame potassium, saccharin, xylitol, etc.) and can be particularly damaging to overall health.
• Toxins   While we can’t see them, there may be toxins lurking in your tap water, including bacteria, viruses, multiple metals, organic toxins, traces of various drugs, and other contaminants. Don’t think switching to filtered water in plastic bottles is any better, as they can leach endocrine-disrupting “forever chemicals” like the various bisphenols (e.g., BPA, BPS, and BPF) into your water. We also need to be on the lookout for heavy neurotoxic metals (e.g., aluminum, mercury, and lead), that are inherent in some plant-based beverages (like tea, coffee, and cocoa) as they are absorbed into the plant itself from contaminated soil during the growing process then leached into the beverage. Alternatively, if the brewing process involves aluminum containers or heating elements, aluminum can be leached into the beverage.

Approved Beverages

Let’s start with the healthiest beverages and work through all of the options, with pro-tips on how to avoid common stumbling blocks above, as well as discussing when a specific beverage might be appropriate.    

1. Water   Clean filtered water is by far your healthiest option. A good filtration system is one that has four-stage reverse osmosis, like AquaTru. (Some worry about the loss of minerals with filtration, but water itself is a poor source of minerals, which are abundant in the KetoFLEX 12/3 nutrition plan. You can add mineral drops back to your filtered water, but it’s probably not necessary.) The human body is ideally around 50% to 70% water, which is depleted through urination, especially when working to achieve ketosis. It’s vital to replace this water to optimally support bodily functions and help promote detoxification. Your goal is to drink half of your body weight in ounces daily. So, a 130-pound woman would drink 65 ounces of clean filtered water daily. Alternatively, you can pay attention to your level of thirst to help you ensure adequate hydration. It’s important to remember that the enormous amount of low glycemic produce (which contains a high concentration of water) consumed on the diet will also help to offset your need for water. 
   
   Need Variety? Feel free to add a twist or splash of fresh lemon or lime juice to make your water more appealing or switch to sparkling mineral water in glass bottles, such as San Pelligrino and Geeolsteiner, or La Croix for the same hydrating benefits. How about making your own homemade lime or lemonade with an approved sweetener (pure stevia, monk fruit, or organic allulose)? Apollo Health members have access to our Refreshing KetoFLEX 12/3 Lemonade recipe.
    
2. Tea   Enjoyed around the world; tea is amongst the most popular of beverages. Everything from plain black tea (from the leaves of the Camellia sinensis) to all of its many variations can be very healthful. In fact, both black and green tea (discussed below) have been found to reduce the risk of dementia. Given the potential for toxicity with commercial tea bags (i.e., forever chemicals from recycled receipts to microplastics), consider using tea leaves with an old-fashioned stainless steel infuser or strainer. Some research has raised concerns about aluminum that is leached from the ground and absorbed into the tea leaves. However, when blood levels are tested in those who drink tea, they are not elevated, leading some to theorize that the polyphenols in the tea itself are protective against aluminum accumulation. However, those with kidney disease should probably skip tea, as impaired kidneys may not be able to filter out the aluminum. (Also, avoid any tea leaves that come in a dented can, as that has been shown to have higher amounts of aluminum.) When drinking caffeinated tea, try to stop around the early afternoon so as not to interfere with sleep. If fasting, avoid adding any dairy or non-dairy creamers (approved options are discussed below) and caloric sweeteners. If needed, approved sweeteners such as a few drops or sprinkles of pure stevia or monk fruit, or a teaspoon of organic allulose, are fine. 
     
   • Green tea   Research has shown that a compound found in green tea called Epigallocatechin-3-Gallate (EGCG) has a powerful anti-inflammatory effect on the brain. Be sure to keep your water temperature below 170°F to preserve its health benefits. Cold brewing is fine but should be performed for at least two hours.
   • Matcha tea has the highest concentration of EGCG, 137% more than green tea. Be sure to source your matcha tea from Japan (not China) to avoid heavy metal contamination. When preparing matcha tea, warm or cold water is fine, as brewing isn’t necessary.
     
3. Coffee   Derived from the seed of the whole fruit, coffeeberry, from the Coffee Arabica plant is extraordinarily high in healthful antioxidants and has been shown to reduce risk of dementia. Research suggests, however, that it’s best to limit consumption to 3 five-oz. cups per day for best benefit and to avoid raising homocysteine, correlated with healthy cognition.  Some researchers have also raised concerns about coffee containing high levels of aluminum. For that reason, you may want to avoid most commercial coffee makers as they use aluminum components and heating elements. A stainless steel strainer or coffee press is a great alternative. As with tea, if your coffee is caffeinated, it’s best to enjoy it in the morning and stop by early afternoon. If fasting, avoid adding any dairy or non-dairy creamers and caloric sweeteners. If needed, add a small amount of approved sweeteners.
   
   Pro-tip: If you regularly drink tea and/or coffee and are concerned about possible retention and accumulation of aluminum, you may want to consider drinking a pint of silica water daily. Silica is known to chelate aluminum and may have other health benefits, including aiding in collagen production, strengthening skin, hair, nails, and bone. Here is a video on how to make your own silica water— a pretty complicated process. Or, you could consider drinking Fiji water, which is naturally high in silica, but it only comes in BPA and BPS-free plastic bottles.
      
4. Mushroom Drinks   These new-to-the-game darlings are taking the health world by storm and for good reason. We have strong science suggesting that all mushrooms (especially specific varieties like lion’s mane, reishi, chaga, and cordyceps) improve cognition, but they’re sometimes hard to include in your daily menu. This is where mushroom coffees and teas can be helpful, but there are a few cautions to heed when making your selection. First, be sure that your chosen beverage is sugar-free (or only contains approved sweeteners — such as pure stevia, monk fruit, and organic allulose). Next, look out for other add-ons, like cocoa powder, which can be healthful in small amounts but only if the cocoa powder is low in cadmium and lead, which is unlikely. Apollo Health members can see our approved cocoa powder options. For coffee and tea, Four Sigmatic is a good brand to consider for mushroom beverages. Choose any coffee product except the lattes, as many have non-compliant sweeteners and added cocoa. Also, avoid those packaged in pods, which may contain endocrine-disrupting chemicals like BPA, BPF, and dibutyl phthalate. All of the Four Sigmatic teas are good choices. Be aware that some have added approved sweeteners.
   
   You can also save money by making your own mushroom coffee or tea by using a tsp of Om Master Blend added to your favorite. The only ingredient is mushrooms yet is has a creamy cocoa taste. You can enjoy while fasting (despite the fact that it has  about 1g of carbs from the mushrooms), just don’t add any dairy or non-dairy creamers and only use approved sweeteners.
    
5. Fermented beverages   Probiotic drinks can be very healthful and are a good way of increasing the diversity and number of healthy bacteria in your gut microbiome … BUT they can come with a whopping dose of sugar. Sugar is a necessary part of the fermentation process, but the amount remaining varies from product to product. Read the nutrition label to find the lowest amount. ALWAYS, enjoy small amounts, such as a splash or a shot glass full poured into a tall glass of sparkling mineral water. Feel free to add a fun low glycemic fruit as a garnish, as we’ve done with our Blackberry Lime Spritzer. Kefir from A2 dairy (such as sheep or goat kefir) can be another great option. Pair with some fruits and nuts or use as the base of a smoothie.
    
6. Smoothies   While juices are not allowed on the protocol because they can spike blood glucose, smoothies are just fine because the fiber is kept intact. They’re a great way of increasing phytonutrients and detoxifying fiber from vegetables and fruits, but should never be enjoyed during fasting, as they can be quite caloric. It’s good to think of these beverage options as meal replacements or to accompany a small meal. Feel free to add any combo of KetoFLEX 12/3-approved vegetables and fruits. Use any approved dairy or non-dairy milks (below) as well as kefir for the base of your smoothie. If you want to add protein, consider hemp powder. See our Blissful Berry Smoothie for inspiration
    
7. A2 Milk    Research shows that A2 dairy, from specific breeds of cows, all sheep, and goats, is less inflammatory and even better tolerated by some with lactose intolerance. If you need a little milk with your nuts, berries, or with your KetoFLEX 12/3 approved granola (like our Golden Goodness Granola recipe for Apollo Health members), full-fat A2 milk from grass-fed goats, sheep, and cows can be enjoyed in small amounts. You can also use A2 milk in your coffee or tea as long as you’re not fasting. Be aware that these milks can be high in saturated fats and may not be a good option for those with cholesterol concerns. Also, if you’re using A2 milk from a cow, you’re also getting a whopping dose of hormones, given the size difference between cows and humans.
    
8. Nut and Seed Milks   These non-dairy milks are great substitutes to use the same way that you would A2 milk. Your options include unsweetened versions of almond, cashew, coconut, flax, hazelnut, hemp seed, macadamia, pecan, soy, or walnut milks. Be aware that several (almond, cashew, and soy) are high in lectins; soy and hazelnut milks are high in oxalates; and coconut milk is high in saturated fat. The best nut and seed milks have two ingredients: the nut (or seeds) and clean filtered water. Unfortunately, most commercially available brands have other unhealthy additives, like processed seed oils, carrageenan, etc. If you’re ready to make your own, Apollo Health subscribers can use our How to Make Nut and Seed Milk guide. If you’re short on time, use the Cornucopia Institute’s Plant-Based Beverage Scorecard to find the healthiest options. Also, be aware that most of these milks (with the exception of coconut milk) are high in omega-6 fatty acids, which can be healthful but only when balanced with omega-3s. The vast majority of us consume an excess of omega-6s.
    
9. Red Wine   Last and least (yes- LEAST), is dry red wine. We’ve included it at the top of the brain food pyramid as small amounts have been correlated with better cognition, but more recent research has shown significant carcinogenic risks associated with even small amounts of alcohol. This is on top of the fact that we know alcohol is a neurotoxin, impairs liver detoxification, and disrupts the REM stage of sleep, which is necessary for memory formation. In total, it’s probably best for anyone with ApoE4, a family history, dependency issues, or past or current cognitive decline to completely abstain. If you decide to indulge occasionally, only consume a few ounces of sugar-free dry red wine. Consider mixing it with sparkling water for an even less potent wine spritzer. Dry Farm Wines sources red wines that are low in alcohol, sugar-free, organic, free from mycotoxins, chemical additives, and low in sulfites.