Caffeine, Energy & Weight Loss

Caffeine, Energy & Weight Loss

Got to watch my figure…

Intermittent Fasting (IF) is on the rise. Not a day goes by without someone telling me about how good it is for weight loss and that they feel more energized. 

Whilst no stranger to IF I wanted to know if drinking caffeine would help me burn away those love handles faster and if there are any cons to this approach.

Starving
Photo by voidstern on flickr hunger

Caffeine and Weight Loss

For a lot of people drinking black coffee (or energy drink) and intermittent fasting works.

Reduced hunger, faster fat burn, more alert, what’s wrong with drinking caffeine?

Caffeine and its Potential Problems

Caffeine can affect some people rather negatively. The affects on your mind and body depend on how much caffeine you drink daily, your age, fitness and gender.

Some of the harmful side effects are:

  • Addiction to caffeine
  • Anxiousness
  • Poor sleep
  • Abdominal pain
  • Heartburn

Also, that alert or awake feeling is caused by caffeine tricking your brain into believing that the levels of a chemical called adenosine (which tells the body how tired you are) are reduced.

By blocking your brain’s cells ability to know how tired you are, neuron activity increases which alerts the pituitary gland to release hormones that tell the adrenal glands to increase production of adrenaline.

The Miracle of Water and Exercise

There are many ways to overcome this problem, but the first one is to take action and write something.

If you are used to drinking coffee or energy drinks, you may experience withdrawal symptoms if you stop.

The key here is to keep going and use some of the tips outlined below, which will not only help with your withdrawal symptoms, but also increase the benefits of your fast.

  • Exercise
    Over time exercise can boost your energy. Deep sleep will be more common and that alone will make you feel less hungry and more alert. Also your body will become stronger and mind more focused. For more information read Spark, The Revolutionary New Science of Exercise and the Brain, John J. Ratey 
  • Drink more water
    your brain is mostly water. Drinking more will improve your concentration, help balance your mood and emotions, increase blood flow and oxygen to your brain and help prevent headaches. And as a side benefit can increase your metabolism by 24-30%.
  • Use a tiredness monitor or alarm
    by knowing when you are feeling tired you can take control of your mood swings and act accordingly. V-CAF is an Apple Watch app that alerts you when you are most likely to be tired.
  • Preserve
    Keep track of the days that you complete a fast without caffeine and set yourself goals. Take things a day at a time, and over time you will reap the benefits.

Summary

On the face of it caffeine and intermittent fasting seem to be a match made in heaven. However, I’ve outlined that you can in fact get better results naturally, it is just a little bit more uncomfortable at first, but you will be in control.

Try these tips:

  • Exercise more
  • Drink more water
  • Track your tiredness (with tools such as V-CAF)
  • Track your progress using the above mentioned tips

Your Choice

You’ve made it to the end, congrats.

To reap the benefits of your hard spent time you must act on what you’ve learnt. Nothing beats informed practical application and now you have the advantage. 

Use the points highlighted in this article as you see fit, but please make sure you have fun whilst doing it.

Addicted To Caffeine?

Are You Addicted To Caffeine?

Let’s See…

I’ve been clearing a lot of junk out of my life recently. Old books, clothes and ideas; nothing was sacred.

It felt great but I needed a little pep to pick me up from all cleaning I’d done. Without thinking I went to make myself a coffee. Then it hit me. I also needed to get rid of habits that were taking away from my life instead of adding.

In the past when I went without caffeine for a while I had headaches, felt lethargic and was very irritable. I didn’t see myself as being addicted and searched for more info.

This article highlights what I found.

  • Caffeine Addiction
  • The Effects of Addiction
  • How To Deal With It
Crushed Red Bull Can
Photo by Mohamed Hayibor on Flickr Addicted. Prepare for crash Probably too much sugar and taurine in my system to get shit done

Caffeine Addiction

You have an article that you want to write to promote your product. 

Many people feel that they have some sort of coffee or caffeine addiction, but is that an accurate assumption?

According to the American Psychiatric Association if you can identify with the following points you may be an addict:

  • Impaired control: a craving or strong urge to use the substance; desire or failed attempts to cut down or control substance use
  • Social problems: substance use causes failure to complete major tasks at work, school or home; social, work or leisure activities are given up or cut back because of substance use
  • Risky use: substance is used in risky settings; continued use despite known problems
  • Drug effects: tolerance (need for larger amounts to get the same effect); withdrawal symptoms (different for each substance)

The Effects of Addiction

The need to consume ever-increasing amounts of caffeine exposes you to greater risks.

The more caffeine you drink the more likely you are to suffer from:

  • Vomiting
  • Abdominal pains
  • Convulsions
  • Heart arrhythmia 
  • Tachycardia
  • And even death

These risk generally increase when consuming more than 400mg of caffeine a day consistently, that is approximately more than four cups of coffee per day.

How To Deal With It

The first step with dealing with a caffeine addiction is to admit it. Once done the next most important step is to want to stop being addicted. 

Once you stop you will have to deal with the withdrawal symptoms. These are different for everyone. The length and severity of the symptoms can be influenced by such factors as health, fitness, stress levels, gender and age.

To help you deal with some of the withdrawal symptoms, here are a few things that helped me:

  • Painful headaches
    for me, headaches were the worst. Lying down in a darkened room helped; as did drinking water and applying pressure to my temples.
  • Irritability
    if you can, spend some time alone and be nice to yourself. Deep breaths can also help. The idea here is to calm yourself down.
  • Lethargy
    if you are at home get some sleep. If you’re at work then move around a bit more, drink water or use a tiredness alarm like V-CAF which will alert you when you are most likely to nod off.
  • Tension
    Take some time out and deep breathe. If you can, meditate. Drink water and/or go for a walk to help relax yourself.

Review

It might be a good idea to have your first day of abstinence on a weekend so that if you do start to feel the withdrawal symptoms you can make yourself as comfortable as possible, away from the temptations at work.

When back at work use tools such as V-CAF to help you deal with the tiredness you may feel.

Also:

  • Drink water and take deep breathes to deal with headaches.
  • Take regular breaks to be by yourself if you find that you are getting irritable.
  • If you can, short meditation sessions can help tension

Commit To Yourself

If you know that you are addicted to caffeine make the commitment to yourself to quit.

The act of committing to take action will make it easier to deal with the difficulties you may face when suffering withdrawal symptoms, and make it more difficult to give up.

Good Luck.

How To Stay Awake In That Exciting Meeting

Struggling To Stay Awake In That Very Exciting Team Meeting?

I know, it’s difficult…

Oh how I love those very important team meetings. First thing in the morning or just after lunch do it for me.

Sure, they are packed full of very useful and relevant information to help me with that end of week deadline, but I just can’t seem to keep myself awake in them.

Luckily there are steps we can take to overcome nodding off; and one in particular has worked wonders for me. Keep reading to find out more.

museums are boring :)
Photo by Lo on Flickr museums are boring 🙂

Being Tired During Meetings

Meetings are a big part of our working lives. I’ve been in situations where whole days have just been meetings. And being tired made getting through the day feel like hell.

Unfortunately, they are a necessary evil, so we can find ourselves grinding through them. 

The Good, Bad and Ugly

Being tired during a meeting is no fun. It can be irritating to both your meeting host and yourself.

Also, it is very difficult to focus on the information being presented which can lead to more frustration.

And worse of all, you can appear to be unprofessional to your piers and boss if you look like you are nodding off during a presentation.

It Works For Me

I’ve seen others post similar info on the Internet and also found some of the following tips in books. But the last point is new, and I think it’s a game changer (as far as staying awake goes anyway).

  • Focus on the presentation and ask questions or make suggestions
    Force yourself to be an active part of the meeting.
  • If possible, drink something and have a snack
    Give your body something to do and a quick energy boost. Just be careful that you don’t consume too much caffeine or sugar.
  • Move about in your chair
    Fidgeting can help by getting your body to move.
  • Use a tiredness alarm
    V-CAF is a new Apple Watch app that vibrates when you are most likely to be tired. The watch app has an iPhone counterpart, which allows you to put your iPhone in your pocket so that it also vibrates when you are tired. The amount of times this app has helped me out is unbelievable, which is why it’s my favorite choice. 

Review

Using a combination of these tips can help you get through those long meetings when you’re tired. I mix and match to see what works best for any given day (depending on my tiredness and the length of the meeting). 

So once again:

  • Focus and participate in the meeting
  • Drink and eat something if possible
  • Fidget and move about
  • And my favorite, use V-CAF a tiredness alarm 

Conclusion

Don’t let tiredness embarrass you in front of your boss and piers during that all-important end of year presentation.

Use these tips to get through your meetings successfully.

Changing Your Lifestyle to Stay Awake

Lifestyle & Staying Awake

Your choices matter

In the age of the Internet we have grown accustomed to quick fixes and instant gratification. Information on almost anything is just a few keystrokes and mouse clicks away.

The pervasiveness of this expectation has permeated into our natural world, where we now believe that there is a product or gadget that can fix almost anything quickly without too much effort.

To stay and be more awake is the result of lifestyle choices that we make. This article will highlight some of those choices.  

pensive
Photo by charlotte henard @punttim on Flickr pensive

Tiredness Quick Fixes

During the course of a day, when tired many people reach for a coffee, an energy drink or caffeine pills.

The need for immediate alertness overrides any concerns about the long time effects of that choice.

The quick fix then becomes reinforced as the response to tiredness further entrenching it as the default behavior.

The Problem With Quick Fixes

Although they have their place, using quick fixes as the default response to tiredness robs us of an opportunity to learn about the relationship we have with our own body.

The more you consume caffeine the greater your tolerance becomes, which in turn encourages you to increases the amount you consume.

Between 200-250mg per day is considered safe (depending on age, sex and health). Anything above 400mg (approx. 4 cups of coffee) increases your chances of being exposed to caffeine’s side effects, including and not limited to:

  • Vomiting
  • Diarrhea
  • Tremors
  • Convulsions

Lifestyle Choices

To have more control over your tiredness you will need to make the choice to invest the time to learn about yourself.

Below are some ideas to get you thinking.

  • Are you drinking enough water?
    Drink a lot of water daily, before you start feeling tired.
  • How much processed food are you eating?
    Our brains use 1/5 of our total daily energy needs. Stimulants trick our brains into reacting as if they are not tired. After the effects wear off, we crash. To avoid that, fuel your brain by eating whole foods, especially those with complex long-chain carbohydrates (nuts, fish, avocado etc.), as they release energy steadily.
  • Do you know when you are tired?
    When we are tired our brains do not react as accurately and efficiently as they do when we are fully awake, and clouds our judgment about how tired we really are. Use an Apple Watch app such as V-CAF, which alerts you when you are most likely to be tired. 
  • How much quality sleep are you getting?
    Quality is better than quantity with sleep. Make sure you get enough sleep and track how you feel after you’ve slept. Apps such as Pillow give you information on your sleep quality and gives you tips on how to improve.

Review

Choosing to live a healthier lifestyle has many benefits, some of which are improved energy and less tiredness.

By choosing to deal with your tiredness rather than taking a quick fix pays dividends in the long run.

Key Points

  • Drink more water
  • Eat more whole foods and Omega 3 fatty acids
  • Learn when you are most likely to be tired using apps such as V-CAF
  • Get quality sleep rather than just hours

Make a Choice

If you’ve made it this far I think it’s fair to say that you are already making the choice to find out more about how you can deal with tiredness by changing your lifestyle.

Hang on in there, it can be tough; but with perseverance I’m sure you’ll make the change that you want.

How Can I Stay Awake Whilst Studying?

I Can’t Stay Awake Whilst Studying

Just do it…

Struggling to stay awake and focused whilst studying? Finding that energy drinks aren’t helping? Do caffeine pills make you irritable?

Like most people I tried remedies in a box or can to help me stay awake when I had an important test to do, but found that I was even more distracted and less motivated to study.

Over the years I’ve found various quick fixes and tricks that have helped me and may help you too.

Trying to stay awake
Photo by Mayastar on Flickr Barfi hangover, My Friend Penny after she has had a Barfi…Side effect

Too Tired To Study

The problem for most of us when studying is that we are more likely to sacrifice sleep, especially as the date for the exam or test gets closer.

The temptation to cram in as much time as possible is very difficult to overcome, and may lead us to seek stimulants to wake us up.

And to compound the problem, our tired mental state may stop us from doing the things that we need to that would help us achieve our study goals.

Tiredness Reduces Your Studying Efficiency

I hate having to study when I’m tired. Everything seems to take that much more effort and the results don’t seem to justify the action.

Sleep deprivation reduces our mental performance. It reduces our attention and memory as well as our decision making.

Being tired also reduces our ability to understand our study material and increases the likelihood of us struggling during the actual test or exam.
Cari Gillen‐O’Neel, Virginia W. Huynh, Andrew J. Fuligni

Plan For Success

Success takes planning. Don’t fail to plan enough quality sleep into your revision cycle. 

It seems obvious because it is. Sleep is the best tool you can use to help you be able to study for an exam.

The following tricks are quick fixes, to get you through those difficult patches, but remember nothing beats sleep when it comes to preparing your mind to study.

  • Drink plenty of water
    Hydrate yourself and feel better. Water helps keep your brain focused and alert.
  • Make sure you’re eating healthy
    Eat natural. Think – whatever crawls, flies or comes out the earth or water. A healthy balance of good fats, carbohydrates and protein. Not processed foods.
  • Use a gadget that alerts you when you’re tired 
    I use V-CAF an Apple Watch app that alerts you when you are most likely too tired to study effectively.
  • Take timeout for deep breathing
    Deep controlled breathing has worked well for me, depending on how tired I am. If anything, it breaks up my study allowing me to have a quick easy break before trying to study more.

Review

The best thing to do when you have to revise is to plan your sleep accordingly.

Sleep used with the following tips will improve your chances of successfully studying for those exams or tests:

  • Drink more water
  • Eat healthily
  • Use tiredness monitors such as V-CAF
  • Use breathing techniques

Get It Done

If you’re reading this and you are currently studying for exams, I wish you the success you deserve.

Use these tips to help you get yourself through those difficult patches and I’m sure you’ll feel better about completing your exams.

What Coffee Bean Producers Wont Tell You

What The Top Coffee Bean Producers Don’t Want You To Know

What you don’t know can’t hurt you…

I enjoy drinking coffee. I like the taste and it’s become a valuable tool that I use to help me focus and stay alert.

What I failed to take into consideration was that like all stimulants, there is a danger in the amounts that you consume.

No big deal, I only drink a couple of cups a day! Unfortunately caffeine is finding its way into more of the foods and drinks that we consume daily. 

What annoyed me was the lack of info regarding the cumulative effects of coffee and caffeine consumption; so I decided to write this article to help fill that void.

Fresh Coffee Beans
Photo by Alex@worthyofelegance on Unsplash

The Rising Consumption of Caffeine

Back in June 1 2013, the Washington Post published an article by Brady Dennis that brought attention to the rising amount of food and beverages that contained caffeine.
Slew of caffeinated food products has FDA jittery

Since then there are even more products on the market that contain caffeine.

  • Chocolates
  • Ice Cream and Frozen Yogurts
  • Puddings
  • Breakfast Cereals
  • Headache Pills
  • Various Medications
  • And surprisingly to me Decaffeinated Coffee (although at a reduced level – 12mg compared to 84mg in regular coffee)

I speculate that the increased use of caffeine in products that we ingest is not so much for the health benefits, but rather for its addictive traits (like sugar).

The Effects of Increased Caffeine Consumption on Your Health

There are plenty of articles on the web that suggest that going over 3 to 4 cups of coffee a day can be bad for you over time.

What are not highlighted are the cumulative effects of all the caffeine you can ingest in one day over a period of time.

Thankfully there are many research papers that find both the pros and cons for increasing your caffeine intake.

For example there was a study by G. Webster Ross, MD; Robert D. Abbott, PhD; Helen Petrovitch, MD; et al found that increasing the caffeine consumption of Japanese-American men between the ages of 45 and 68, reduced the risk of developing Parkinson disease.
Association of Coffee and Caffeine Intake With the Risk of Parkinson Disease

And here are some of the cons:

So what can we do to reduce our exposure to caffeine?

Caffeine Control Strategies

Moderation is key. To reduce our exposure to caffeine we first must take the decision to actively watch for how much we consume.

Here are some strategies that I’ve found helpful:

  • Read what’s on the label
    Although the amount of caffeine may not be on the label, if you want to reduce your consumption of caffeine err on the side of caution
  • Use alternatives
    Feeling tired; need to stay awake? Reach for an alternative to coffee (and not decaf)! Water; fruit juices; moving around; using an alarm like V-CAF that warns you when you’re feeling tired; over time these tools can help you naturally increase your energy and reduce your dependency on caffeine products
  • Become more informed about caffeine and your own body.
    By knowing the pros and cons of anything you take control over your own choices rather than defaulting to an industry’s standard for your life!

Review

These days, caffeine intoxication and addiction are real threats. The increased use of caffeine in our foods and drinks masks that we are increasing our tolerance to the stimulating effects of this psychoactive substance.

Use these strategies to help take back control:

  • Find out what you are consuming by reading the label
  • Use non intrusive alternatives such as apps like V-CAF
  • Become more informed 

Take Back Control

I decided to take back control in this area of my life and started a quest to find out more.

I’m still on that quest and hope that you also start your own. Together our collective individual actions can affect change for the better.

How Do I Stay Awake?

I Need To Stay Awake

I can…

I caught myself falling asleep at work. Trying to wake myself up, I reached for a double espresso. It didn’t work. 

The frustration of that experience led me to search for alternatives that would help me stay awake. This article details what I found.

Tired child at breakfast
Photo by Annie Spratt @anniespratt on Unsplash Tired child at breakfast

Why Caffeine Wasn’t Working Anymore

Chances are that you have had a similar situation where you needed to stay awake and be focused, but found that you needed to increase the amount of caffeine that you ate or drank to feel like it was waking you up.

While in the short-term caffeine works, in the long term your tolerance level builds up, leading you to consume more caffeine to get the same effect. 

Is My Health Worth The Risk

The problem is that like any stimulant, ingesting too much can have bad side effects. Many health websites claim that you can consume up to 400 milligrams of caffeine a day if you’re reasonably healthy and not taking any medications.

That’s about four cups of coffee, two caffeinated energy drinks or ten cans of caffeinated soda per day. 

Going above those limits can increase the risk of:

  • Migraine
  • Sleep disorders
  • Anxiousness
  • Frequent urination
  • Nausea
  • Increased heart rate
  • Tremors
  • Diarrhea
  • Addiction

The Alternative Lifestyle

After some minor soul searching I decided to try to be healthier and look for more natural ways to stay awake and be more focused.

  • Get More Sleep
    It’s obvious but it’s overlooked. Sleep more. Everybody is different so the amount varies. I tend to go for between six to eight hours of sleep, which means going to bed a bit earlier.
  • Exercise
    I’ve increased my workout times which over the longer term will boost my energy. But I also move around more when I’m feeling sleepy at the office. Standing up, having a good stretch or going for a walk have helped.
  • Use Technology
    Apps like Be Focused and Forest help focus your attention on the task at hand (which I’ve found wakes me up a bit). If you have an Apple Watch then V-CAF alerts you when your most likely to nod off or are feeling too tired to focus.
  • Drink More Water
    Up until recently I hadn’t been mindful of how much water I’d been drinking throughout the day. Now that I drink less caffeine, I found that drinking water plugs the gap that was once filled by coffee. This has the added benefit of me keeping the same routine of having a drink when I wake up or when I feel tired, but replacing coffee with water. And the best thing is that it works!

Summary

If you’re struggling to stay awake after drinking coffee, tea or energy drinks, there’s a good chance that your caffeine tolerance has increased.

Try the following alternatives to caffeine products:

  • Sleep More
  • Move around when you’re tired
  • Make use of technology to help you stay awake (alarm apps like V-CAF)
  • Drink more water

Where To Go From Here

When I decided that I’d had enough of drinking coffee to stay awake it led me down this path.

If you want to be more focused, awake and in control of yourself, take the decision to start as soon as possible.

The act of choosing whether you keep drinking coffee and caffeine products or decide to go healthy is rewarding and powerful.

Tired of Being Tired – Coffee Anyone?

We’re Tired of Being Tired!

Virtual Caffeine and What It Can Do For You And Your Tiredness

For years I found myself falling asleep at the most inopportune times. During college lectures, whilst attending very interesting corporate meetings, and when having to complete tasks that I wasn’t enthusiastic about!

Each time, I found that I needed more caffeine, in any of its various forms, to get that woke feeling whilst its effects lasted shorter the more I used it.

Tired of being tired!
Photo by Kyle Glenn @kyleglenn on Unsplash, I snapped this self-portrait while setting up the studio for a portrait shoot.

What We Are Going To Do About It

Tired of my tiredness, I found other poor souls that wanted to change this sad state of affairs and we came up with V-CAF. A solution to consuming ever-increasing amounts of coffee and caffeine, without the diminishing returns.

What Is V-CAF?

V-CAF is an Apple Watch app that subtly notifies you when you are tired or about to fall asleep. We see it as a digital alternative to caffeine and / or coffee with none of the side effects that are associated with increased caffeine consumption. And unlike coffee or caffeine pills, you only pay once. You get to use it for life for the cost of a cup of coffee or thereabouts!

So What’s This Blog About Then?

V-CAF The Blog is a resource that we created to help inform people about tiredness, sleep related issues such as sleep deprivation and insomnia, and caffeine. It is a collection of our experiences and information that we have found useful related to anything to do with staying awake and tiredness.

We hope that you will find it informative and useful.

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