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The Secret Method To Fight Caffeine Tolerance.

The Secret Method To Fight Caffeine Tolerance.

Good morning! Have a good sleep? Probably not since you drink coffee like me! but now that you’re sitting down to read this, may I ask a question? What type of coffee drinker are you?

Are you a two cream two sugar type of person? Or a single, single? Well, it doesn’t matter. All that matters is if you’re drinking coffee. Now if you’re a two cup of coffee a day type of person I would assume you are long over do for that buzz.  After all, that’s why your here isn’t it?

For me to share the secret method to fight caffeine tolerance.

Right?

Of course, you are! Now, take a sip of that warm coffee and listen up!

1. You need a battle plan.

Before we get into how to fight caffeine tolerance, we need to see how our body responds to zero caffeine levels for a day, and our daily dosage.

This is our battle plan. Tomorrow when you wake up, I want you to put a piece of paper by you as you drink your coffee. I need you to write down how many hours you slept, and how you feel before you drink the coffee, and write down how you feel after.  For example, today I slept for eight hours. I feel tired. After drinking my cup of coffee I feel awake and normal. Now when you drink your second cup of coffee see how you feel.

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Do you feel more awake?

Do you feel the same?

Do you feel tired?

After you do this, when noon rolls around, write down how you feel. By supper, same thing and just before bed. The next day I need you to mimic the day almost identically. EXCEPT no coffee.

Do you feel tired?

Do you feel the same?

Do you feel more awake?

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Logically, you might tell me: duh, you’re going to be tired.

And you’re right. You’re going to be tired because it’s the morning. But how do you feel at night? How do you feel at supper? And I ask this because most people think of caffeine as a “jitter drug.” But in reality, it’s an imposter. Caffeine doesn’t give you energy. All it does it slows the “tired” process. That’s why you always crash. if I was going to describe how caffeine works in the brain I would describe it as building a wall to try and keep a bunch of tired zombies out of your home. Eventually, that wall will crumble. No matter how high you build that wall it will fall. And the higher you build it, the harder you fall. That is why they call it a crash.

And every time you build that wall, more tired zombies come. Now, I need you to keep those results. We will get back to them.

2. Understand the half-life of caffeine.

The secret method to fighting caffeine is a complex one. It involves paper and numbers. Now, going by a study done on caffeine informer we can safely say the half-life of caffeine is 5.7 hours. Or, five hours and forty-two minutes. Now, if you don’t know what a half-life is I’ll explain quickly and you will understand. Trust me.

If you consumed 200mg of caffeine in one cup of coffee, in 5.7 hours you will have 100mg left in your system. 5.7 hours after, your will have 50mg, then 25mg, then 12.5mg.

Now, you see the problem here? If I drank two cups of coffee a day for 240mg of caffeine at eight o’clock in the morning. It will take more than 40 hours to get out of my system.

Now, if I had two cups of coffee every day at 8 am, I would already have around 30mg of caffeine in my system when I’m drinking another cup of coffee in the morning. So, all of a sudden 240mg + 30mg = 270mg of caffeine.

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You don’t need to be a rocket scientist to see the pattern here. You and I consume caffeine at a rate quicker than our body can get rid of. Thus, our body raises our caffeine tolerance to compensate for the amount of caffeine in our bodies our body simply increases the number of receptors.

So how do we stop this?

3. Know Your Limit, Stay Within It.

I never said the secret method would be easy. And it isn’t, but it is rewarding. And this requires self-reflection. Ask yourself these questions:

How do I respond to caffeine?

Why do I drink coffee?

I drink coffee for the taste, and I have found through experimentation that I develop a tolerance very quickly, and lose it just as fast.

Thus, I have no problem drinking decaf coffee. Maxwell to be exact. I enjoy it. And the little bit of caffeine in it, 15mg-25mg is just enough to bring me to “normal.” Now that is considered low. an adult can safely consume 400mg of caffeine and be okay. I just happen to by hypersensitive to caffeine, thus, I need less to get the same effects. But, I’ve also found my caffeine tolerance grows quickly if I consume a couple cups a day.

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So figure out how you respond to caffeine!

4. Time To Prepare For War.

Now that we have found out how our body responds to caffeine we need to put our battle plan into action. Compare your results. Did you find that you felt better or worse drinking coffee? and to what extent? has drinking decaf helped you at all? has going without coffee for a day killed your productivity?

Now, this is the hardest part. Depending on how long you’ve been drinking coffee, we will need to either go cold turkey or switch to decaf for a few months.

I know my body pretty well and when I hit the caffeine-tolerant wall I have a tendency to go on decaf for a week, and get back on coffee with no issues. But again, I’m pretty caffeine sensitive. Depending on how sensitive to caffeine you are, some of you may find yourselves going on decaf for a week, to a few months. Some researchers even suggest staying off coffee entirely for three months! But, that’s absurd. After all, we know your body starts growing a tolerance after a minimum of four days of drinking coffee!

No matter your results you will need to remove regular coffee from your daily consumption for a minimum of one week. After one week, I suggest having one cup of coffee and reevaluating how you feel. Once you have a “desired” caffeine buzz you will need to be conscious of your daily caffeine consumption. No more than 500ml of coffee a day or a maximum of 300mg of caffeine. And in a session, you should have about 125ml of coffee or roughly 50-70mg of caffeine spread out every three to five hours. More or less depending on you tolerance level. Also, feel free to adjust accordingly. After all, your body is different from everyone else

Now you know that the method to fight caffeine tolerance isn’t much a secret after all. It’s just being conscious of how your body responds to caffeine. The key is to learn to how your body responds to caffeine and maximizing the time it takes for your body to grow tolerant is the key to having a beautiful buzz every morning.

Featured photo credit: VIKTOR HANACEK via picjumbo.com

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Last Updated on May 5, 2020

10 Brain Vitamins for Enhanced Brain Power

10 Brain Vitamins for Enhanced Brain Power

Your brain is the house your mind lives in. The brain is the most high-powered organ we have and requires the right amount and type of fuel to work properly. When we don’t give our brain the right fuel, it slows us down, dampers our focus, makes us more unhappy and unmotivated.

If you want to maximize your brain power so as to increase your focus, think more clearly and live a happier and longer life, then pay attention because this article will give you the top nutrients you need to maximize your brain power and what foods to include in your diet in order to get them.

Here are what your brain needs and where to get them:

1. Omega-3’s

Your brain is made up of 60% fat so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been vilified over the years as being the big villain of health, but in reality, high-quality fat is not only good for you, it’s essential for your brain power and health.

Some of the most important fat to give your brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that form the outer layer our brain cells. In fact, not getting enough omega-3’s in your diet can affect normal brain development and cognition. It has also been shown to be implicated in premature brain aging and cognitive decline.[1]

Getting healthy sources of omega-3’s from your diet is critical for optimal brain power.

Foods Rich in Omega-3’s: Walnuts, chia seeds, sardines, salmon, flaxseed, eggs, fish oil

2. Magnesium

Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the point it has been called “Nature’s Natural Valium.” Magnesium is essential for hundreds of metabolic processes within the body and brain yet it is still the second most common nutritional deficiency in the world.

Magnesium helps the brain by:

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  • Providing antI-inflammatory benefits
  • Lowering stress hormones
  • Increasing neuroplasticity
  • Relaxing the nervous system
  • Helping to lift depression
  • Reducing anxiety

Foods Rich in Magnesium: Almonds, spinach, cashews, avocado, black beans

3. Vitamin B1: Thiamine

Many B vitamins are known to be beneficial for brain health and well-being but for this article, let’s focus on some of the critical B vitamins.

B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy. Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain of the vital energy that it needs.

Thiamine can boost your mood, energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up.

Low levels of thiamine have been associated with:

  • Nerve damage
  • Nerve inflammation
  • Fatigue
  • Loss of short-term memory
  • Confusion
  • Irritability

Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is needs to get through the day.

Foods Rich in Vitamin B1: Seaweed, sunflower seeds, macadamia nuts, lentils, black beans

4. Vitamin B6

Vitamin B6 is critical for helping to improve your mood to make you feel happier but is also important to combat mental fatigue. B6 is a critical component of building the neurotransmitters serotonin and norepinephrine.

Serotonin is known as your happy neurotransmitter and is vitally important for improving your mood. Norepinephrine helps your brain stay focused and alert.

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Symptoms of B6 deficiency include:

  • Irritability
  • Loss of focus and concentration
  • Fatigue
  • Memory trouble
  • Muscle pains

Foods Rich in Vitamin B6: Grassfed beef, pistachios, tuna, turkey breast, avocado

5. Vitamin B9

Vitamin B9 is known as folate. Folate is especially important for normal brain development. Folate is an important component in creating many neurotransmitters that the brain uses to communicate and regulate our immune system. Folate is also a natural antioxidant and studies have shown that it can help preserve brain function and memory.[2]

Low levels of folate can be detrimental to the brain. Low levels of folate have shown to lead to increased degeneration in the cerebral cortex as well as cognitive impairment and decline.[3]

Symptoms of low levels of folate include:

  • Lowered immune function
  • Chronic fatigue
  • Increased irritability or anxiety
  • Brain fog

Food Rich in Vitamin B9: Spinach, beef liver, broccoli, asparagus, romaine lettuce.

6. Vitamin B12

B12 is essential for many aspects of our health and wellbeing including building strong bones, hair, skin, nails, immune system and heart health. B12 is also extremely important for your brain and mental wellbeing.[4]

B12 is necessary for many aspects of mental performance including being able to memorize and stay focused. It also plays an important role in producing serotonin and dopamine. Dopamine is your motivation and reward neurotransmitter.

Having low levels of B12 can have some serious consequences including:[5]

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  • Brain fog
  • Memory loss
  • Depression[6]
  • Anxiety
  • Confusion
  • Depression
  • Hallucinations and Schizophrenia (severe cases)

B12 is commonly found in many animal products and meats, so vegetarians and vegans should pay special attention to their B12 to make sure they are getting enough of it in their diet from plant sources or supplementation.

Food Rich in Vitamin B12: Beef liver, sardines, wild salmon, eggs, nutritional yeast

7. Vitamin C

Vitamin C is a very powerful and important antioxidant for your brain. Your brain consumes a lot of energy and oxygen in order to do its job. Antioxidants like Vitamin C protect the brain from the wear and tear of doing its job.

Vitamin C is also needed to produce important neurotransmitters such as dopamine, serotonin, and norepinephrine. These neurotransmitters are important regulators of your mood, so without Vitamin C to produce these important neurotransmitters, your mood may suffer.[7]

Food Rich in Vitamin C: BroccolI, citrus fruits, bell peppers, watermelon, spinach

8. Vitamin D

The “sunshine” vitamin is arguably one of the most important vitamins that many people miss out on. Vitamin D is usually associated with bone health and heart health but it’s been shown in research that Vitamin D may play a critical role in your brain performance. Several studies have shown that low levels of vitamin D can impair cognitive function and performance.[8]

Fewer people are getting outside in the natural sunlight leading to more cases of vitamin D deficiency than ever before. The best part about Vitamin D is that you can get it for free or extremely cheap. Just a few minutes a day of natural sunlight can make a big difference in your Vitamin D levels.

Food Rich in Vitamin D: Natural sunlight or find a Vitamin D supplement.

9. Vitamin E

Vitamin E is a powerful antioxidant. Antioxidants are critical to help our bodies fight off oxidative stress. Oxidative stress is a metabolic process that occurs in the body that wears and tears on our cells. Antioxidants fight against this wear and tear to keep our cells youthful and optimally functioning.

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Vitamin E is an often overlooked vitamin for brain health. It prevents oxidative stress from damaging an important component of our brain cells, DHA. DHA forms the outer membrane of our brain cells and Vitamin E works to prevents oxidative stress from damaging our brain cells to keep our brain young, energetic and high-performing.[9]

Symptoms of Vitamin E deficiency include:

  • Cognitive impairment
  • Diarrhea
  • Muscle weakness
  • Balance issues

Food Rich in Vitamin E: Almonds, kale, Swiss chard, parsley, olives

10. Zinc

Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain, particularly in your hippocampus, the area of the brain involved in regulating your limbic system, the region that regulates emotions. Neurons require zinc in order to communicate effectively to one another.[10]

Low levels of zinc are associated with:

  • Attention and focus problems
  • Lowered immune system
  • Acne or rashes
  • Diarrhea

Food Rich in Zinc: Pumpkin seeds, grass-fed beef, cashews, mushrooms, spinach

Keep Your Brain Sharp With Brain Foods

Your brain works hard and it takes plenty of nutrients and fuel to keep it working well. Getting the amount and type of vitamins, minerals and nutrients can make the difference in feeling energized or feeling sluggish throughout the day.

How would you fuel a Ferrari? You wouldn’t put the cheap gas in a Ferrari. It’s a high-performance machine, so you need to put in high-octane fuel to ensure optimal performance.

Eat a wide variety of foods that include a vast array of the top brain nutrients to ensure your brain is getting plenty of the resources it needs to work efficiently. If you want more brain power, make sure you give it brain power foods.

More Tips for Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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