7 Food Hacks to Stay Alert Without Caffeine

Clay Collins | The Growing Life Says:

February 14th, 2008, 22:59 pm

I’d like to recommend Yerba Mate as a substitute for caffeine. It seems to expand creativity and lead to a more sustained state of activation. I don’t know much, however, about its addictiveness.

~Clay

Israel Says:

February 14th, 2008, 23:02 pm

#5 is so important for me. When I dont get enough water in my system, I am thrown off completely. Everything from yellow, stinky urine, to getting light headed.

Crystal from www.jewelfaerie.com Says:

February 14th, 2008, 23:05 pm

I second the vegetarian recommendation. It’s better for your body, and better for our fellow souls (and our own!).

~Crystal
http://www.jewelfaerie.com

Leo Says:

February 14th, 2008, 23:05 pm

I thought I’d make it clear that this is a guest post for anyone who might have missed the little notice … and wanted to thank Scott for the great post!

Also, in case you’re wondering … I normally only run one guest post a week … but last week and this week I’ve run two per week, only because I have a huge backlog of guest posts (which is why I’m not accepting any new ones right now) that I’d like to get through. At the rate of one per week, some of them will be sitting there for months. So I plan to do 2 per week for another week or two, just to get through the backlog a little faster. Thanks for the understanding and I hope you enjoy the guest posts!

Ray Ebersole Says:

February 14th, 2008, 23:10 pm

What is always left out of these discussions is that caffeine isn’t what gives you the rush, nor what keeps you awake. Caffeine stimulates the production of sugar which is what gets you going…. It’s a sugar high and as a diabetic I avoid caffeine like the plague.

As you say, eat more meals, eat smaller meals, eat foods that are lower in carbs or empty calories and avoid processed foods.

If it comes in a bag box or can, don’t eat it.

Goal Seting College Says:

February 14th, 2008, 23:39 pm

Excellent tips. Especially the part about #5. Traditional chinese medicine looks into our urine and stools to give an indication on one’s health and it’s interesting how we can just look at our urine to see the amount of water we consume.

Good stuff, Scott!

Cheers,
Ellesse

missbossy Says:

February 14th, 2008, 23:46 pm

Actually I’ve found more protein and less carbs keeps me more alert. The carbs make me sleepy - whether whole grains or junk.

Albert | UrbanMonk.Net Says:

February 15th, 2008, 0:09 am

Going meatless? Nooooooooooooooo…

But it does work, it boosted my energy tremendously for the few days I managed to stay off meat.

Cheers,
Albert | UrbanMonk.Net
Modern personal development, entwined with ancient spirituality.

Ian Says:

February 15th, 2008, 0:11 am

It’s worth pointing out that a cup of coffee has no more of a diuretic effect than a glass of water.

You can read about that in L.E. Armstrong, “Caffeine, Body Fluid-Electrolyte Balance, and Performance” International journal of sport nutrition and exercise metabolism, 2002 Jun;12(2):189-206.

I also seem to remember a National Geographic article about this a couple of years ago.

Niels Teunis Says:

February 15th, 2008, 0:16 am

Getting in shape is very important. When you are in shape you won’t have as bad a energy crash in the later afternoon and you will still be going strong when others are tired. A great point to know when you are competing.

Jeff P Says:

February 15th, 2008, 0:22 am

Substitute an apple for coffee in the morning. The caffeine boost you receive will be a pleasant surprise.

tyler Says:

February 15th, 2008, 0:33 am

@Israel: Me too. I need to drink about 7 more glasses a day

Simon Lau Says:

February 15th, 2008, 1:06 am

Great post Scott! I’ve been trying to ween myself off coffee and these are some great tips.

Eugene (Editor, Varsity Blah) Says:

February 15th, 2008, 1:28 am

Most important for me are having five meals a day and drinking five bottles of water an hour before each meal. I find it easier to drink an entire bottle at one go (kind of like ripping of a Band Aid) and doing so before the meal prevents that sluggish feeling. Great article, Scott!

Naomi Says:

February 15th, 2008, 1:50 am

I had to cancel my coffee after I noticed I got headaches if I didn’t have my morning cup(s)

I haven’t really looked back - ‘cept for an occasional ice cold one when I’m out and about.

-Naomi

tim woodhead Says:

February 15th, 2008, 2:48 am

The 8 glasses of water a day is junk science .Depending on what your doing and the temperature can need more or less water .Better off with the pee clear test .If your urine is dark you need to drink more .Caffeine is pretty safe so unless your knocking back
coffee then cola and then red bulls wouldn’t worry about it .
The life style making you go short of sleep and forcing endless cups of coffee to stay focussed is probably doing more harm than the coffee .

Leland Thorpe Says:

February 15th, 2008, 2:53 am

There’s also evidence which suggests that for regular coffee drinkers the morning cup is not a boost, but is just the requirement to get over withdrawal symptoms that set in at night. That is, the morning cup doesn’t give you an extra charge, it merely brings you back to human being status.

That always wigs me out, and is enough to push me to stop my dependence on caffeine.

( http://news.bbc.co.uk/1/hi/health/6422279.stm )

Jesse Hines, Vigorous Writing Says:

February 15th, 2008, 2:53 am

Go Meatless
–No way. I need the energy that I get from protein. Plus, protein helps fill you up, and nothing detracts from my energy more than feeling really hungry.

Get Your 8 Glasses
–Yes way. I love water and I’ve noticed that staying properly hydrated with water wakes me up as much as anything else–water is the true energy drink. When I’m dehydrated, I feel really out of it; once I down a bottle or two of water fairly quickly, quenching my thirst as well, within a half hour, I feel a lot better. A lot.

That said, sometimes you can’t beat caffeine, and I plan on drinking my unsweetened Japanese green tea for years to come–it’s got too many health benefits for me to give it up.

Hendrik Volkmer Says:

February 15th, 2008, 3:33 am

I agree with most of the hacks posted in this post. However, it is not possible to give general advise on nutrition. Every body is different and has different needs for food.

For some people whole grains give an energy boost. For others they totally screw around with their digestion system. Some don’t even eat carbohydrates and just eat fruit, vegetables and meat (no noodles, no bread, etc).

So I think it really is important what you eat to get maximun performance from your body, but general advise like ‘eat this and it is healthy’ just doesn’t fit.

JD Says:

February 15th, 2008, 4:47 am

A while back, I told one of my classmates that I was having a tough time working through some algorithms in my head. He said he had run into the same issue and it turned out to be caffeine. He said “caffeine burns you out.” I tested for a week and he was right.

What was interesting was that I never noticed it unless I was doing an activity where I had to keep a lot of information in my working memory (my prefrontal cortex.) For routine actions (basal ganglia stuff), it didn’t seem to matter.

I don’t know if it’s causational or correlational, but when I need my peak mental performance for extended durations, I cut the caffeine out.

Patrick Says:

February 15th, 2008, 5:32 am

The dehydration only occurs when your body is not accustomed to caffeine, so as long as you drink 1-2 coffees a day you should be fine. ;)

Ben Says:

February 15th, 2008, 6:13 am

#2 is not true, but it is one of the popular myths that keeps on poping up. I think the problem is probably not the coffeine itself, but rather the quantities that people drink.

My suggestion is simple — and self-centred around my own preference — drink less, but better coffee, preferably prepared by yourself: grind it, boil the water, and enjoy. It takes about 5-10 minutes of relaxation and can be used as a treat to yourself.

Great blog by the way!

Alfredo Says:

February 15th, 2008, 6:22 am

Just watch out for those 8 glasses a day. We ingest water from other sources too: coffee, tea, milk, fruits, meats, almost everything is not “dry”.
But many times I go the entire without drinking water, and when I get home, I get the “water craving”, and drink almost a liter.
I guess the most important is regular ingestion of water.

Skyler Tanner Says:

February 15th, 2008, 8:11 am

I came here to post that caffeine isn’t a significant diuretic, complete with meta-studies, but this has already been covered.

It should also be noted that protein is a really, really poor energy source…heck, you can’t really call it an energy source at all. While I won’t be going meatless anytime soon, I know that the times I have yielded no loss in energy in so long as either carbs or, lately, fat were high enough. Those are actual energy sources for the body.

Leo Says:

February 15th, 2008, 8:32 am

@Jesse Hines: I agree that protein is important in numerous ways … but as a vegetarian (mostly vegan) I can tell you firsthand that there are lots and lots of ways to get protein from places other than meat.

RC Says:

February 15th, 2008, 9:11 am

Take a breath! Getting more oxygen through your body whether by deep breathing or exercise is a great energy boost. Whenever I’m feeling sluggish I do a few stretches or walk around the building. I feel more alert pretty quickly.

katie Says:

February 15th, 2008, 9:19 am

the only thing that has let me break free from needing coffee to function is green smoothies for breakfast. i blend up a whole bag of baby spinach with some fruits, ground flax seeds, and water. The greens really perk up my brain. If i miss my green smoothie in the morning, i just feel exhausted all day.

Also, i find that eating lots of fruits (especially berries) really perks me up if i’m tired later in the day. having a huge bowl of fresh strawberries+blueberries+raspberries+blackberries gives me all kinds of good energy. not the strung-out kind like from coffee!

Char Reed Says:

February 15th, 2008, 9:22 am

@ Leo- I will warn though, some of the most sickly, stick like people I’ve met were vegetarians/ vegans. While it is possible to get protein from other sources than meat, it is by no means as easy as it seems and needs careful research and consideration. You still need to make sure you are getting the nutrients you are missing from meats. I’m not a vegetarian, but I have largely limited my diet to mostly chicken and ground beef, and I’m not really missing those huge steaks that much (besides, steak is really expensive in Norway anyway!).

susana Says:

February 15th, 2008, 9:54 am

caffeine consumption has been clinically shown to have some positive side effects. to wit: people who drink coffee have a lower incidence of diabetes and ovarian cancer. As someone who has parents who have both these diseases, I am sticking with two cups of coffee/most days. Like everything, I think it is about moderation. Also, when I don’t drink coffee I don’t have withdrawal so I guess I’m a lucky one.

betsbillabong Says:

February 15th, 2008, 10:21 am

Actually, those of us who lean toward the ADHD side of the spectrum function may function better with a cup of coffee or two. They have even been experimenting with giving ADHD children coffee instead of Ritalin, as a cup of coffee is equivalent to the starting dosage of Ritalin 5mg.

http://newideas.net/adhd/adhd-diet/caffeine

This is not to say that coffee does not have its downsides… but after giving it up for several months, I came back as I found I functioned better with it.

Hans Says:

February 15th, 2008, 10:23 am

The advices are great! In fact, some are new to me and I guess I’ll give them a try… However, I don’t know if I could left my *light* addition to coffee! :-)

I didn’t take an “energy” drink however. I guess the caffeine concentration is too high… I just cannot take that kind of drink!

Michał Wronka Says:

February 15th, 2008, 10:46 am

I’ll second Clay Collins on Yerba Mate.

I started drinking it about 2 years ago as one of the steps to drop coffee. Did lots of research on it online for all the chemical substances in it, addictiveness and such. There was particularly big debate whether Mate contains caffeine or not. Few places said it had stereoisomer of caffeine, but after running that through a chemical engineering student it proved to be false. (Seems like caffeine can’t have stereoisomer at all).

Even if it had, I would still recommend it anyway. Effects are so way different than after coffee. I don’t seem to get such a big energy rush on Mate, but my thoughts are way clearer than ever. Coffee was giving me incredible power, but tunnel vision and rushing thoughts at the same time. Mate makes me calm and relaxed, yet alert as well.

If what you really want is a positive change, then go on and give it a try.
(just remember to get loose leaves, not those filthy wee paper bags)

Margi Says:

February 15th, 2008, 10:52 am

I just wanted to say I think it’s interesting that a discussion about the dietary benefits/drawbacks of caffeine (and vegetarianism) is almost as divisive as a discussion about politics!

I like a good long stretch anytime I’m feeling like a slug. Have a great weekend, everyone!

Dot Hage Says:

February 15th, 2008, 10:54 am

We’re all different, and what works for one may not work for all. Protein, while not easily digestible, has two advantages. First, our bodies require protein to build muscles (in fact, my friend’s personal trainer told him that he cuold not build the amount of muscles he wanted without animal protein — the plant sources just aren’t enough).

Second, slow-digesting foods like protein are what keep us from feelnig hungry. Quick-digesting foods, including fruit and non-whole grains, are what makes the blood sugar rise quickly and crash later. This is why fruits are limited for diabetics. (In fact, too many quick ups and downs are thought by some people to be one of the causes of diabetes.)

Fruit juice is even worse, because there’s no fiber to slow down digestion. An apple with a bit of protein and fat, such as some almonds, would work better, because the energy of the fructose would be released a bit more slowly.

On the positive side for apples, the food that keeps you from feeling hungry the longest is oatmeal. The runner-up is an apple.

Mr.Negative Says:

February 15th, 2008, 10:57 am

Interesting post, and very interesting comments! I’ll add my voice to those who won’t give up their coffee. Like most things in life, moderation is the key. Caffeine helps me with my ADD (ADD - its not just for kids. :-))

The ritual of making a nice fresh latte in the morning is almost like a meditation to me. There is a real craft to steaming milk correctly. Plus the extra protein, calcium and vitamin D in the skim milk are all good (for me).

Latte in the morning, green tea in the afternoon… Life is good. :-)

Josh Says:

February 15th, 2008, 11:07 am

I would add taking in a good amount of omega-3.

It has been shown by researchers to aid in focus and reduce anxiety.

I’m a huge fan of omega-3 — *cough* I just wrote an article about the love affair *cough* — and can’t recommend it more!
I also think that green tea ranks up there. You can get decaf versions or take the extra (via capsules) which have no caffeine and have been shown to make the EGCG more bioavailable.

Very cool post Leo.
-Josh

Justinas Says:

February 15th, 2008, 12:05 pm

I have increased my level of energy by following steps from 1 to 6. I haven’t been reading about that, just followed my intuition.
Also it was easier to quit smoking when you have more energy. It is very good feeling when you have more energy. Just after that another problem occured to me. I don’t know what to do with my energy!

AT Says:

February 15th, 2008, 12:31 pm

@tim Woodhead: 8 glasses is a guideline for those who need it. Some experts say that the water in fruits and vegetables count. I agree that the pee test is the best indicator.
There are calculators online to determine how much water one needs, based on activity level and climate. These again are just a guideline.

Regarding caffeine:
1. One of its “health” problems is the stuff that accompanies it - i.e., sugar in coffee, or using cola as a source. People that worry about such things are better off having a regular, black drip coffee or an espresso, but one really has to look at their overall diet and lifestyle. I don’t believe that eliminating minute amounts of anything (that isn’t toxic) is necessary if they’re not having a negative affect.

2. A little bit of coffee before a workout gives me energy and stamina. A lot of coffee results in cramps druing the workout.

What these two points have in common: Moderation is important.

Also, I’ve found personally that caffeine is a diuretic so maybe it varies in the individual. Maybe its affect depends on what it’s ingested with or how much is consumed.

@ katie: Thanks for reminding me about the smoothies. I haven’t had one in awhile.

I’m going to try the low glycemic pre-bedtime snack idea, or low glycemic dinners.

Overall healthy eating and exercise are the most basic, common sense energy boosters (or maintainers).

Dmitrii Says:

February 15th, 2008, 12:36 pm

I agree with Clay about Yerba Mate. If you don’t get off caffeine completely, Yerba Mate is about as strong as coffee, but has the mild repercussions of drinking a cup of tea. Speaking of which, just drinking a really strong tea works well enough for me. And it’s much better for your health than coffee.

Jason R Says:

February 15th, 2008, 12:49 pm

@Josh
I never knew that about omega-3. I always heard that it’s good for helping with cholesterol. I’ll have to look into the other 2, especially reducing anxiety. I sure could do with less of that!!

Fitness Guy Says:

February 15th, 2008, 13:10 pm

These are great tips but I find that if I am keeping my blood sugar nice and constant then I do not crave the coffee. If I eat sugar first thing in the morning then in the late morning before lunch I am really looking for something to get rid of that sugar crash and like to start searching for coffee

Jacob Says:

February 15th, 2008, 13:26 pm

I’ve seen people get dependent on #1 as well. They crash if they don’t get their pre-”after breakfast snack”-snack or their post-lunch snack. With 4-6 meals a day the body will begin anticipating a continuous stream of incoming food and produce insulin accordingly to get rid of the blood sugar. If this food doesn’t show up the blood sugar will go down leading to a sugar crash. This can be especially bad if combined with exercise e.g. skipping meal #4 and going exercising instead. In addition it never gives the digestive system a rest. 4-6 meals a day really is an athlete’s diet.

For the coffee, one easy way to get off of it is to buy two similar roasts, one normal and one decaf and then switch in more and more decaf until going completely decaf.

Jean Says:

February 15th, 2008, 13:34 pm

Good post. I agree with all but the suggestion of whole grains before bedtime. To avoid fat storage, insulin needs to be in check. I find that even low-glycemic whole grains triggers insulin to deal with the influx into the blood sugar. Agree with the poster who commented that a “one-size-fits-all” cannot apply regarding the effects of food on different individuals.

ps: Green smoothies rule!!!

Liz @ Creative Liberty Says:

February 15th, 2008, 14:28 pm

All of these are good tips–including the ones in the comments!
I second the tips about water–that adage about hunger being partially based on thirst rings true for me. When the prospect of 8 glasses a day is daunting, I drink lots of herbal tea.
Breathing also improves wakefulness. I try to do some deep breathing while I walk for exercise (another wakefulness booster which, for me, has also helped with decades-long problems with insomnia).
I’ve been off caffeine drinks since I was 20. It really does make a difference in the way I feel and act.

dani Says:

February 15th, 2008, 14:54 pm

There’s another big benefit to protein - the amino acids involved, which are extremely important. I have been reading The Diet Cure, which has excellent information about nutrition and good self-tests so people can use the book to identify problems and solutions easily. As a result I’ve been working to get about 20 grams of protein with each meal because my body needs particular amino acids that help tremendously with emotional stability and relaxation. It’s not impossible to get 20 grams of protein through plant sources, but it’s a little harder to get it in a meal size that I can actually consume! I do make sure that I only eat meat that was sustainably and humanely raised though, when I go to the meat sources of protein - and there are pill forms of the amino acids available if I want to spend more money on getting them!

Skyler Tanner Says:

February 15th, 2008, 15:34 pm

It should also be noted that my bag of Yerba Mate indicates that it has 60mg of caffeine per 8oz serving vs. ~140mg in an 8oz cup of coffee (caffeine depends on the roast).

That’s not a lot of caffeine, but the main part of the yerba mate that gives energy is the fact that it has 3 stimulants in it: caffeine, theophylline and theobromine. In combination, they provide a smoother energy with no crash.

Allen Says:

February 15th, 2008, 16:50 pm

Actually the “difficulty” in digesting meat is what makes it good. Meat is a low-glycemic index food which follows most of the other tips above. As it takes longer to digest it doesn’t spike insulin to the degree of carbs. Protien intake also leads to lean body mass.

Eating high-glycemic fruits on an empty stomach is likely to have the opposite effect you’re looking for.

Empress Juju Says:

February 15th, 2008, 17:28 pm

My vegetarian sister moved in with me at the start of the year, and I’m surprised at how much a mostly vegetarian diet has increased my energy levels! I still eat meat, poultry and fish a few times a week in restaurants, but I consume probably about 25% of what I used to.

We do our best to make healthy, protein-balanced meals, and I feel great! My skin has cleared up, I’ve dropped some extra weight, and coffee has become an occasional treat, rather than an essential part of my morning.

Robbin Says:

February 15th, 2008, 18:40 pm

What I love most about this blog, Leo, is that you generally say “take what you need and leave the rest”. Very appropriate as we all are a little different.

For me, going on the Zone eating plan several years ago not only got rid of my heart palpitations, but also had the wonderful effect of no more afternoon yawning (not to mention the 20# weight loss!). It is all about balancing proteins, lo-glycemic carbs and fats to keep your blood sugar even. Since I am a vegetarian, that normally means soy nuts, tofu, Quorn (mycoprotein), or lo-fat string cheese. But it works like a charm. No more falling asleep at work, even in really boring meetings!

Jim from www.thenewthinme.com Says:

February 15th, 2008, 18:58 pm

Great ideas.

One other thing that is really effective is using breathing exercises, in yoga this is a whole science called pranayama.
I don’t need to go into too much detail, basically you can experience it right now by sitting up straight, relaxing your shoulders, chest, and stomach. Then slowly exhale all the air out of your lungs and then inhale deeply. Repeat this a few times and you’ll feel a burst of energy.

Kristy Says:

February 15th, 2008, 20:38 pm

Leo, is there a possiblity of taking this article a step further? I’m a dummy when it comes to eating healthy. I drink caffeine (coffee and cola), I eat meat, I eat boxed/canned foods, etc. I’m serious when I say that I would like to know what a 5 (meatless) meal per day menu looks like. Does it involve a lot of cooking? Do you eat snacks, too? What types of beverages (water, green tea, etc). I take these things for granted because I do have a good metabolism that allows me to stay thin even when eating unhealthy. I’d love some more detailed tips. Thanks! And thanks Scott for the great article!

Tonya | adventurejournalist.com Says:

February 15th, 2008, 21:11 pm

Great post but I agree with missbossy, proteins like bacon and eggs for lunch definitely throttle me up for the rest of the afternoon.

randomguru Says:

February 15th, 2008, 21:24 pm

as someone who has recently kicked the Starbucks habit for good, this is a timely post for re-enforcing my need to stay away from the caffeine.

and, i totally agree with the vegetarian approach. i’m vegan, and a lot of natural superfood sources are guaranteed to boost one’s energy levels.

Jason Says:

February 16th, 2008, 4:32 am

Reliance on substances for energy is not the best way… great tips here to get your energy levels back on track!

Charles Says:

February 16th, 2008, 8:48 am

My personal trainer would probably disagree. He always advises me to eat meat and to drink cafeinated coffee.

Balfour Says:

February 16th, 2008, 8:54 am

wow, that was me last night, except with Ben and Jerry’s!

James (Double Danger) Says:

February 16th, 2008, 9:43 am

I can definitely stand behind the 4-5 meals & drinking lots of water statements.

Tons of people don’t understand that with drinking coffee you have an up and a doooooooooooooooown. I have my cup, but follow it with lots and lots of water throughout the day.

Good list!

Alvin Says:

February 16th, 2008, 10:30 am

Great rules of thumb, though they are just that,

if you want to go for a true energy boost then start observing your diet, do some research, and then observe the effects,

taking notes helps quite a bit, keeping track of your energy level on given days, the way you feel, any physiological changes (my vision improved, my skin cleared up, etc…)

then just look at your notes and apply common sense, this helped me, this didn’t,

Google is a wonderful source of advice for nutrition, anything from diets to specific nutritional advice, just think in terms of detail questions and you’re likely to find a good answer if you apply common sense

etavitom Says:

February 16th, 2008, 13:00 pm

Thanks for the great post! Very helpful like always…

zenmaster Says:

February 16th, 2008, 17:38 pm

Pantywaists! Frigging pantywaists!

Suck it up, you spineless jellyfish! Your ancestors plowed fields and carried all their own water 14-hours a day and none of them turned into complete wussies dependent upon all this bullcrap advice to function during the day.

If you need this, you’ve gone soft and your ancestors should rightfully mock you to your pathetic grave.

Naomi Says:

February 16th, 2008, 18:44 pm

Or just go paleo.

Darrell Says:

February 16th, 2008, 21:06 pm

I know nobody shouted, “Can I get a witness?!” but I can testify to this fact. I changed my diet in just the way prescribed above and found a dynamo inside that I thought I had left behind. I tend to bore my friends as a reformed junk food eater.

Charlie Says:

February 16th, 2008, 21:19 pm

I’ve have the occasional cappuccino here and there, but never for a caffeine ‘boost’ as some use it for.

I also allow myself to succumb to my biggest vice once a week; Coca-Cola. I use to be addicted to the stuff, but I don’t think one can of it a week will do me bad. I mean, I guess I could phase it out completely. But I won’t! It’s too damn tasty! :P

Suzie Cheel Says:

February 16th, 2008, 23:04 pm

I am with Clay on yerba mate- especially the organic one fro The mate factor-

this post has certainly provided great discusssion, especially on protein. Having been vegetarian previously and now a white meat and seafood eater both have merits. it can also depend on your body type

Marlyse Comte Says:

February 17th, 2008, 0:10 am

Having an apple mid afternoon is a great booster and replaces for me any sugar urge I might have then.

Stina Says:

February 17th, 2008, 4:18 am

Excellent suggestions! However, I can’t do the “eat fruit on an empty stomach” thing. If I do that, I get the tummy ache of doom. :-(

Martijn Says:

February 17th, 2008, 4:45 am

Going cold tukey on coffee isn’t fun, especially if you have been living on the stuff for a decade or more.

I quite coffee & tea more than a year ago ; and I still miss the feeling of intense concentration, being able to handle complex problems and sense of productivity I could get early in the morning.

However, in the end the lack of sleep and nervousness of being unable to relax at night as I more or less ended up switched on “high” wasn’t worth it anymore. Guess thats a problem with becoming (relatively) older.

My current addition is chocolate milk — keeping it easy with this one.

Chris Regnery Says:

February 17th, 2008, 7:06 am

I’m not sure I agree much about the low GI. On my 30 days of eating only raw food, I have actually found myself extremely consistent with waking up and falling asleep, and I’ve been eating a lot of high GI fruit before bed.

In fact, I don’t even need an alarm clock anymore. Mmm this fruit smoothie is delicious.

KNau Says:

February 17th, 2008, 11:28 am

The caffeine addiction issues seem to revolve around people who work in office cubicle farms or shiftwork.

If you have the luxury of a flexible job, taking a short walk for some fresh air does an amazing job of clearing your mind and picking your energy level back up.

While every else takes their 15 minute smoke break, take a quick walk around the block and chug back some water or juice. Also if you can force yourself get moving for a short walk first thing after waking up you may find you don’t need the cup of coffee when you get back.

Kim Says:

February 17th, 2008, 11:53 am

I am NOT quite ready to give up my morning coffee. However, these tips are great. I found that when I crash in the afternoon, a really cold glass of water does wonders - better than another cup of coffee. And eating 4-5 small meals is well-documented as being better for you but I,too, need lots of lean proteins as carbs put me straight to sleep !

Mamatha Says:

February 17th, 2008, 11:53 am

What a fabulous blog this is! I read about it in this month’s Real Simple magazine. Will be a regular visitor here. Keep up the good work.

AT Says:

February 17th, 2008, 12:48 pm

Something I forgot to mention about fruit on an empty stomach:
I’ve read that if you eat fruit with other things, it will sit in your stomach and ferment, causing gas and bloating. This goes with the fact that on its own it’s easy to digest and is a reason it should be eaten on its own.

Kaled Asmri Says:

February 17th, 2008, 16:04 pm

I can’t imagine switching to 4-5 measl a day!? I would stay on well balanecd 3 meals.

I like the post, thanks Scott.

see this post:
http://successelixir.net/how-to-boost-energy/

fact is that sugar and caffeine have no energy benefits whatsoever.

steven Says:

February 17th, 2008, 16:11 pm

I think coffee is obviously a poor delivery system for caffeine. However, as others have noted, Yerba Mate is a brilliant beverage that give you energy, clarity, and has a host of other benefits, without any of the downsides of coffee. Just do an internet search and see the first hand accounts people give of its transformative effects. Coffee drinkers over generalize from the bad synergy of coffee to the idea that all caffeinated beverages are evil. I’m very caffeine sensitive and flourish with Mate. I agree with the rest of the post, however. I think eating low glycemic is the key to eating for energy. Never eat sugar, honey, or other such sweeteners, especially for breakfast. I just add a bit of stevia to my cereal, and to a fruit shake if I’m craving something sweet. Stevia is another brilliant natural product from South America, relatively unknown to the North. If you haven’t tried it it’s amazing stuff. Pick up a good one from your local health food store.

Perfect Life Project Says:

February 17th, 2008, 20:59 pm

I have recently had a diet change to jolt my body out of its slumber. Still have one coffee each morning, no simple sugars, very few carbs (except after exercise) and lots of water. I think its the sugars and carbs that give us the highs and lows throughout the day. I haven’t felt flat since I changed. Knowing when to have carbs is important though.

ross Says:

February 18th, 2008, 9:32 am

I need coffee everyday :S
http://www.spymac.com/details/?2344472

Michele Says:

February 18th, 2008, 12:43 pm

This is great info! A few months ago I began drinking coffee for “energy” especially in the am, but not feeling so well when I do! These are some good tips for me to break this horrible coffee addiction.

Jermayn Parker Says:

February 18th, 2008, 22:17 pm

Ahhhh your such a spoil spoilt with the list!
Now I have no more excuses for my rubbish!!

Amy Says:

February 20th, 2008, 17:15 pm

At last, someone writing AGAINST coffee! It really is a terrible stimulant that can mess up your physical, psychological, and emotional health.

here is one article on the adverse effects of caffeine:

A study by researchers at Duke University Medical Center shows that caffeine taken in the morning has effects on the body that persist until bedtime and amplifies stress consistently throughout the day. These results show for the first time that the effects of caffeine last considerably longer than originally thought, said the scientists, and that caffeine exaggerates stress in people who consume it every day.

Click on the link above to read the entire thing.

André Michel Says:

February 21st, 2008, 7:15 am

The endless tale of coffee-myths:

Does coffee increase the cardiac infarct risk?

A newer investigation of more than 128,000 men and women showed that even more than six cups a day do not have negative influence on the cardiac infarct risk (”Circulation”, 2006).

Does coffee rob liquid from the body?

No, it consists of nearly 100% water. In hospitals coffee gets exactly the same rating within the input/output balance as water.

Does coffee protect against cancer?

Innumerable studies examined the influence of coffee on the most diverse kinds of cancer. Particularly for liver cancer there is considered a protecting effect, like an evaluation of existing studies shows (”Hepatology”, 2007).

Does koffein increase blood pressure?

An investigation of more than 155,000 women confirms that regular coffee drinking does not drive up blood pressure on a long-term basis (”JAMA”, 2005).

Does coffee prevent diabetes?

Coffee protects against diabetes a study from Finland shows. Researchers from the country with the highest coffee consumption world-wide examined more than 14,000 women and men. The result: Three to four cups lower the risk to get sick around scarcely 30 per cent, ten cups lower the danger for women even by 79 per cent, for men by 55 per cent.

Does coffee prevent gallstones?

Whoever drinks coffee regularly, rarely gets gallstones. That is the conclusion of a study with more than 80,000 women, who were observed over 20 years (”Gastroenterology”, 2002).

Tom Trottier Says:

February 21st, 2008, 15:13 pm

It’s not just diet.

Nap after lunch, or to replace your pm break. Set a timer for 10-15 minutes, and if you don’t sleep, just relax fully.

And get active in small or large doses. That will perk up your energy. Take the stairs. Walk briskly. Cycle to work, or park further away & walk more.

Late to Work Again Says:

February 21st, 2008, 17:46 pm

Re: eating low glycermic foods before bed in order to wake up faster: I’ve always had such a difficult time waking up and getting out of bed in the morning so I will definitely try this trick!

JEMi Says:

February 23rd, 2008, 5:22 am

I am constantly struggling with this energy thing. Hopefully altering my eating habits some more will help bc truthfully, I know I don’t crash on sugar trips since I dont eat much sugar

I dont drink caffeine at that. It can all be so frustrating.

Thanks for the article - *eyes the Golden Delicious*

AT Says:

February 23rd, 2008, 22:01 pm

To the yerba mate advocates:
I bought some last week on the advise of you all. It was a blend of yerba mate and rooibos tea. It didn’t seem to affect me. Is it best on its own, unblended? I’m not much of a coffee drinker so it shouldn’t be that my body’s adapted to caffeine.

Jason Says:

March 4th, 2008, 9:22 am

I’m someone who’s successfully kicked the coffee habit and then re-started.

I find I like the kick I get, which I have not been able to achieve with any of the suggestions above. I also like the taste. I have exactly two cups (not mugs) of coffee a day and I don’t think I’ll stop unless the doctor one day tells me too.

Gnorb Says:

March 19th, 2008, 17:26 pm

One thing I didn’t see mentioned in this article is the little known fact (little known to me until I gave up caffeine, that is) that coffee is a laxative. If you drink caffeine on a regular basis you’re basically medicating yourself with a laxative.

I gave up caffeine, as well as all coffee. For me, this was a necessity: the amount of caffeine I took in had led to gastritis, an inflammation of the stomach and duodenal walls. (It wasn’t the only thing, but it certainly made matters much, MUCH worse.) When I gave up caffeine (including green tea and yerba mate — I now drink rooibos, which is naturally caffeine free) I noticed that I got constipated for that first week. I started eating tons of fruits and vegetables, and upped my fiber to 40g per day. (It should be noted I also dropped all gluten containing foods, as these were a cause of heartburn for me.) After a week the fiber finally kicked in full force, and boy was I relieved.

Additionally, my sleep patterns changed. This took a couple of weeks, however. I started going to bed much earlier, but waking up, without an alarm, much earlier — 10pm and 5am, respectively. Odd how that happened.

Caffeine is really one of the worst things you can put through your intestines (insofar as commonly ingested ingredients go). While it does have a number of advantages, it also presents a number of serious problems when used in excess, which for some people can be as little as 2 cups per day (especially if they’re eating very spicy and fried foods.

/BEANER Says:

March 29th, 2008, 11:33 am

IM A BEANER

Aravinda Prabhu Says:

April 28th, 2008, 14:10 pm

Good notes to keep up good health. One can add 30mts of Yoga to your health chart. Yoga keeps you great fit physically & mentally