Posts tagged caffeine
Running a startup is like nothing else I’ve ever done. It’s an exhilarating 24×7, always-on series of experiences, interactions and product evolution. If you’re running or working at a startup, you’ll probably understand the need to have your brain (and body) functioning at 110% at all times.
If you’re anything like me, you’re always trying to squeeze another hour out of the day — answer 5 more emails, return 3 more phone calls, finish up one more proposal — however you want to justify it to yourself. Then you get home super-late, just in time to shovel down something that shouldn’t be described as “dinner”, spend a few moments enjoying the company of family and friends, and then hit the hay for the night. Oh, and you may have skipped a few meals during the day as you were plowing through some back-to-back meetings.
Well if that sounds like your normal routine, it’s probably not a huge stretch to say you’re also constantly striving to maximize your energy, performance and endurance, and minimize the stress that you put on your body — so that you can do even more! If you’re a poor eater, then you may also find yourself with a foggy mind. That’s no fun for anyone.
I’m no nutritionist, but I recently went to see one and learned some great things. So… I thought I’d share my learnings with the community for it’s collective good.
In less than 2 weeks, I’ve gone from from having a foggy brain, feeling light-headed and slightly dizzy (after working solid for most of the day), exhausted when I got home at the end of each day to feeling sharp in the morning, no signs of dizziness throughout the day and feeling full of energy when I get home at the end of the day.
It turns out that there are a number of factors that contributed to this change. Nothing hugely substantial, just some basic changes, some scientific rationale/reasoning and finding a small bit of time to cook and eat better foods.
My learnings have shown the following to make a huge (positive) difference in my energy, mental clarity and general well-being (in no particular order):
- Cut alcohol and caffeine
- Drink 3-5L water each day
- Sleep more than 6.5 hours each night
- DHA and other healthy oils are important
- Supplement with other energy boosting vitamins
- Increase protein intake at breakfast and other meals
- Avoid problem foods (food sensitivities)
- Graze throughout the day to keep blood sugar steady
- Stop making excuses, go back to the gym
The first three points above are fairly straightforward; however, if you’re sleeping from 3:00am-10:00am your sleep will not give you the same restorative effects and benefits as a sleep that is from 10:00pm to 5:00am. There are built-in processes tied to your circadian rhythm and if you’re awake and not sleeping during those times, your body essentially skips those cycles. Do this repeatedly and you’ll feel like crap in no time.
DHA is one of the Omega fatty acids (healthy oils) that is primarily derived from fish. I recently learned that it is absolutely critical for a high-functioning brain. Also, I don’t eat fish. Your brain is a very fatty tissue and DHA is required for a number of synaptic signaling mechanisms; if you don’t get enough DHA in your diet, your brain can’t signal as effectively and hence runs slower or becomes foggy. Boom.
Of course, I had an added issue which was that I didn’t really eat much fat or cholesterol-containing foods — stayed away from butter, fatty meats, yadda yadda — in efforts to be healthy, but was achieving an opposing end. Again, I was recently reminded that the cells in our bodies have a phospholipid bilayer (a cell membrane that is composed of fatty acid molecules as well as cholesterol to keep it loose and fluid) and mine was leakier than it should be because I didn’t have enough fats in my diet. The leaky membrane causes more water to flow out of the cells, leaving them slightly dehydrated and more susceptible to oxidative damage (hint: eat lots of anti-oxidants, they’re good for you too)! Nonetheless, this has been a fatty, tasty and scrumptious problem to solve and cure.
To get my required oils, I’ve supplemented my diet with DHA (2 capsules / day) from Metagenics, Omega 3 capsules, liquid flax seed oil (added to my green smoothies), coconut oil (used to stir fry at higher temperatures) and butter.
To improve my energy, I’ve supplemented with an active form of Vitamin B12 called Methyl-cobalamin, B100 complex (warning: your urine will turn a highlighter form of yellow), and Siberian Ginseng (caution: don’t take for more than 30 days; don’t use Korean or Canadian Ginseng, it’s not as good as the Siberian stuff, they know how to make it right!). Take these in the morning and not before bed, or you’ll find yourself wired all night. Also, I believe big contributing factors include proper sleep, drinking over 3L water everyday and working out at least twice per week (at a minimum, and even for 30 minutes if time is tight). Cutting caffeine and alcohol will help here.
If you’re stressed out, Vitamin B complex will help you cope, add Vitamin D (if you don’t get much sun) and consider yoga/meditation — or if time is even more constrained — find 5 minutes every hour to get up and walk down the hall while doing some deep breathing. You’d be surprised, but it makes a difference, just don’t let people catch you in the act or they may think you’re a bit strange.
One last tip: I’ve been starting my day with these green smoothies and they rock because it’s a fully balanced meal packed with protein, fats, carbs, antioxidants, fibre and calories to burn. My green smoothie contains spinach, kale, frozen blueberries, frozen raspberries, fresh kiwi, banana, POM juice (optional), 1 serving of whey protein powder, 2% fat yogurt, kefir, flex seed oil and water. Blend it up and you’re good to go!
Let me know if you decide to adopt any of these recommendations, I’d be curious to know and hear about whether or not any of the changes worked for you as well.
Disclaimer: As I mentioned above, I am not a nutritionist so please consult one or a physician before you add any vitamin supplements to your diet, especially if you are taking any prescription medication.
For all you busy finance geeks, and entrepreneurs working 80+ hour weeks buzzing on caffeine from your last quad-americano from Starbucks, there’s a little bit of good news for you!
A recent study published in the Journal of Agricultural and Food Chemistry shows that brewed coffee contains soluble fiber which aids in digestion, helps the body absorb nutrients, and fight cholesterol. An article from Scientific American gives some interesting statistics and insight:
According to the National Coffee Association, 82 percent of adults in the U.S. drink an average of 3.2 cups of java every day. A traditional eight-ounce (237-milliliter) cup of coffee could contain as much as 1.5 grams of fiber and 3.2 cups nearly five grams of fiber. But, of course, a “cup” is relative these days. A “grande” (medium size) cup at Starbucks, for instance, is 473 milliliters (or 16 ounces) and could pack as much as three grams of fiber, about the same as a raw apple and 20 percent or more of the average American’s daily intake.
But that does not mean you should drink coffee in lieu of veggies and whole grains to up your fiber intake, says ADA spokesperson Katherine Tallmadge. “There are so many other sources of fiber [that are healthier]. Should you drink tons of coffee to get those benefits? No,” she says, noting that coffee also contains caffeine—around 100 milligrams per cup. It is far better, she says, to get fiber from a variety of foods that do not contain caffeine and are also packed with other healthy compounds, such as protein and vitamins. “It’s the whole diet that’s important,” Tallmadge says, adding that she would not recommend more than two cups of coffee a day.
So there you have it. You can have your coffee and digest better too.