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10 Effective Ways to Have More Energy With Less Caffeine (From a Former Caffeine Addict)

10 Effective Ways to Have More Energy With Less Caffeine (From a Former Caffeine Addict)

We’ve all seen the memes about morning time and coffee, but do you really want more coffee or do you just want more energy? Believe it or not, caffeine is not a synonym for energy. There are plenty of ways to get energized with less, or no caffeine. Caffeine should be used strategically – there’s nothing strategic about drinking an entire pot of coffee every morning. I’ve been there. As a recovering caffeine addict, I know what it’s like to want more and more energy when the caffeine seems to work less and less. Enough is enough.

Here are 10 ways to get more energy with less caffeine:

1. Get Moving

more energy less caffeine

    If you’re tired, more sleep may not be the answer. Exercise may be the answer. New research shows that exercise can help fight fatigue. Patrick O’ Connor, co-director of the University of Georgia Exercise Psychology Laboratory, says:

    “A lot of times when people are fatigued, the last thing they want to do is exercise, but if you’re physically inactive and fatigued, being just a bit more active will help.”

    Even just adding a minute workout to your morning routine can substantially boost your energy levels. If you want to incorporate a little caffeine, take a small amount just before your workout. The exercise will help to ‘activate’ the caffeine and give you even more energy.

    2. Lower Your Tolerance

    lower caffeine tolerance

      The less caffeine you consume, the more effective it is for you. Odds are, you’ve built up quite a tolerance to caffeine over the years. Try cutting back your caffeine intake to zero and then wait a few weeks before you ingest it again. You’ll be surprised at how much more effective the smallest amount of caffeine is once your tolerance for it has evened out.

      Just be sure to add it back to your life slowly or you’ll end up where you started. One study showed that caffeine tolerance can come back to the same level as it was before a caffeine hiatus in just 1-4 days if you jump right back into using the same amount as before.

      3. Change Your Mode

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      type of caffeine

        Does your caffeine come in the form of coffee, espresso, energy drinks or something else? You may be going for whatever has the most caffeine and that could be why you have an energy problem. Green tea, for example, has about 1/4 the caffeine of a cup of coffee. After the above-mentioned caffeine hiatus, you’ll be surprised at how well a little green tea works for energy. Find some new ways to caffeinate – there are literally thousands of options.

        4. Go Green

        greens for energy

          Green smoothies, green powders and green teas are just a few of the greens you need in your life. Eating and/or drinking more leafy greens in food and smoothies will seriously boost your energy levels. Many people find that green smoothies work better than a cup of coffee and you don’t have to worry about building up a tolerance. Some people actually question the benefits of green smoothies, but once you try them, you’ll understand how effective they are. There’s some controversy over green smoothies, but it really comes down to sugar content. The key ingredient in a greens smoothie should be the greens, not sugary fruit and fruit juices.

          5. Sleep More Sleep Better

          get better sleep

            You may be getting enough sleep, but are you getting good sleep? The quality of your sleep is just as important as the amount, and you may find that you can function well on less hours if quality is better. Here are a few tips to improve your sleep:

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            • Avoid caffeine, alcohol and heavy meals before bed
            • Invest in a high-quality mattress and a nice pillow
            • Adjust the temperature to your liking (usually 65-70° F)
            • Avoid ‘blue light’ from electronic devices before bed
            • Exercise – more exercise will lead to better sleep

            You should also try to sleep within the confines of sleep cycles. Sleep cycles are 90 minutes, so sleeping for 6, 7.5, or 9 hours is generally more effective than sleeping for 5, 8, or 10 hours. One way to take the guesswork out of sleep cycles is to get the Sleep Cycle Alarm Clock for your smartphone.

            6. Drink Water First

            drink water before coffee

              There’s nothing wrong with a cup of coffee in the morning, but drink water first. If you drink an entire liter of water, you may not even need the coffee. Our bodies are dehydrated after we go all night without any fluids. This isn’t just for morning time; drinking water throughout the day will help you to stay hydrated, which leads to increased and sustained energy levels. Contrary to popular belief, a reasonable amount of caffeine doesn’t really dehydrate you and the water that makes up the majority of your coffee can count towards your daily water intake, but it only accounts for a small fraction, so keep chugging that water.

              7. Cut the Sugar

              energy drinks sugar

                When you do use caffeine, go for things like black coffee and non-sweetened tea. Sugary energy drinks and coffee drinks are great for a quick boost- but then comes the crash. The crash usually isn’t from the caffeine (though caffeine can cause a crash), it’s usually from the sugar. If you’re going to have caffeine, have it alone, without all the sugar. Some people have found that energy shots work better for them, since the amount of sugar or sugar substitute is minimal- but everyone’s body reacts differently.

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                8. Spread it Out

                spread out coffee

                  Don’t think ‘chug’, think ‘sip’. Sipping caffeine over a longer period of time can cause higher and more sustained energy levels. Often, the caffeine passes through your system before your body has a chance to react to it when you drink it quickly. Sipping also helps your body to slowly clear the caffeine out of your system, which means a crash is much less likely to occur.

                  9. Use Food for Fuel

                  food for fuel

                    Keep your diet clean and full of fruits and veggies. This will help to sustain your energy levels throughout the day, without even touching caffeine. I love food and I’m sure you do too, but every meal doesn’t have to be a celebration. When you want a nice dinner, take the time to focus on it, but for every other meal, you’re just putting fuel into your body. Separate your leisure meals and your energy meals. For example, you may want a leisurely dinner every night with your family, but for breakfast and lunch, you’re just filling up the tank, so eat food that will give you the energy you need. Think: vegetables, fruits, lean meat, nuts and occasional whole grains.

                    10. Go Natural

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                    natural caffeine

                      When you do consume caffeine, try more natural sources like Guarana. Guarana is a plant that contains naturally occurring caffeine. Coffee bean extract and green tea extract are a few more ways to naturally caffeinate. Sure, to an extent, caffeine is caffeine, but natural sources will help you eliminate the artificial sugars, preservatives and chemicals found in many drinks and pills.

                      Just remember, you don’t need caffeine, and if you think you do, you’re probably addicted and it’s not working very well anyways. There are plenty of ways to increase your energy without caffeine and there are even more ways to strategically use caffeine to your advantage. Don’t work for caffeine, make caffeine work for you.

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                      Kalen Bruce

                      Military, Writer

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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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