{"id":11708,"date":"2019-09-10T05:00:32","date_gmt":"2019-09-10T09:00:32","guid":{"rendered":"https:\/\/alifeofproductivity.com\/?p=11708"},"modified":"2022-09-15T02:29:37","modified_gmt":"2022-09-15T02:29:37","slug":"how-to-get-more-energy-out-of-caffeine","status":"publish","type":"post","link":"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/","title":{"rendered":"Some ways to get (even more) energy out of caffeine"},"content":{"rendered":"[et_pb_section admin_label=&#8221;section&#8221;]\r\n\t\t\t[et_pb_row admin_label=&#8221;row&#8221;]\r\n\t\t\t\t[et_pb_column type=&#8221;4_4&#8243;][et_pb_text admin_label=&#8221;Text&#8221;]<div class='et-box et-tick'>\n\t\t\t\t\t<div class='et-box-content'><b class=\"takeaway\">Takeaway:<\/b>For the greatest performance benefits, drink caffeine strategically, instead of habitually.<\/p>\n<p><b class=\"readingtime\">Estimated Reading Time:<\/b>2 minutes, 50s.<\/p>\n<p><b>Podcast Length<\/b>24 minutes, 35s (link to play podcast at bottom of post).<\/div><\/div>\n\r\n\r\n\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"665\" class=\"wp-image-11709\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/09\/nathan-dumlao-pMW4jzELQCw-unsplashRZ.jpg\" alt=\"\" srcset=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/09\/nathan-dumlao-pMW4jzELQCw-unsplashRZ.jpg 1000w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/09\/nathan-dumlao-pMW4jzELQCw-unsplashRZ-980x652.jpg 980w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/09\/nathan-dumlao-pMW4jzELQCw-unsplashRZ-480x319.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1000px, 100vw\" \/><\/figure>\r\n\r\n\r\n\r\n<p>This week on <a href=\"https:\/\/chrisbailey.com\/becomingbetter\/\">Becoming Better<\/a>, we dig into the science behind how you can extract as much energy\u2014and productivity\u2014out of caffeine as possible.<\/p>\r\n\r\n\r\n\r\n<p>I write about caffeine quite a bit on ALOP, and for good reason: it can give us a great boost of productivity and <a href=\"http:\/\/hyperfocusbook.com\/\">focus<\/a>, if we consume it deliberately and strategically.<\/p>\r\n\r\n\r\n\r\n<p>As always, in case you don\u2019t have the time (or inclination) to listen to this week\u2019s episode, here are a few of our favorite strategies that we mention on the show!<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li><strong>Consume caffeine before working on your <\/strong><a href=\"https:\/\/chrisbailey.com\/how-to-determine-highest-leverage-activities-work\/\"><strong>most important tasks<\/strong><\/a><strong>.<\/strong> Be thoughtful about when you consume caffeine; I find that it\u2019s helpful to have a cup of coffee right before working on a task that requires <a href=\"http:\/\/hyperfocusbook.com\/\">hyperfocus<\/a>, rather than just at the same time each morning. This way, I can benefit more from the energy boost it provides. Given that caffeine <a href=\"https:\/\/chrisbailey.com\/research-says-caffeine-boosts-your-mental-and-physical-performance\/\">boosts your mental and physical performance in pretty much every measurable way<\/a>, this boost is worth deploying wisely.<\/li>\r\n<li><strong>Consider consuming caffeine differently if you\u2019re an introvert.<\/strong> If you\u2019re an introvert, you\u2019re more stimulated by your environment by default, compared to extroverts and ambiverts (those who are somewhere in between). Given that caffeine is a stimulant, if you\u2019re an introvert, it can sometimes lead you to feel overstimulated and anxious. Be especially mindful of this effect when consuming caffeine before social taxing-tasks, such as giving a presentation or attending a party.<sup id=\"rf1-11708\"><a href=\"#fn1-11708\" title=\"Source for this: the book &lt;a href=&quot;http:\/\/www.amazon.com\/dp\/1610396383\/?tag=aloproductivity-20&quot;&gt;&lt;em&gt;Me, Myself, and Us&lt;\/em&gt;, by Brian Little&lt;\/a&gt;.\" rel=\"footnote\">1<\/a><\/sup><\/li>\r\n<li><strong>Mind the 8-14 hour rule.<\/strong> The research shows that it takes caffeine <a href=\"http:\/\/sleepeducation.org\/news\/2013\/08\/01\/sleep-and-caffeine\">8-14 hours<\/a> to metabolize out of our system (though everyone is wired differently). Make sure that you don\u2019t consume too much caffeine within the 8-14 hour window before you head to bed.<\/li>\r\n<li><strong>The best time to drink coffee is between 9:30 and 11:30 a.m.<\/strong> This is when our <a href=\"http:\/\/blog.brainfacts.org\/2013\/10\/the-best-time-for-your-coffee\">cortisol levels are the lowest<\/a>, and when our energy levels naturally dip in the morning. Because of this, we get a larger boost from caffeine around this time. I typically hold off until 10 a.m. on days I&#8217;ll be drinking coffee, to experience the greatest boost.<\/li>\r\n<li><strong>Every once in a while, reset your caffeine tolerance.<\/strong> This ensures that caffeine provides you with the biggest boost possible, and also makes you less dependent on the drug. <a href=\"https:\/\/chrisbailey.com\/how-to-reset-your-caffeine-tolerance\/\">Here\u2019s how to reset your caffeine tolerance<\/a>. Pro tip: wait until you get sick to reset your tolerance. You\u2019ll likely experience flu-like symptoms while your body adjusts to going without caffeine, but your mind will just ascribe what you feel from caffeine withdrawal to the fact that you\u2019re under the weather.<\/li>\r\n<li><strong>Try not to consume caffeine two days in a row.<\/strong> This is the golden rule I follow, and it&#8217;s what allows me to experience an energy boost from caffeine, without any withdrawal symptoms on days I don&#8217;t feel like having any. Once our body adjusts to how much caffeine we consume every day, over time, we need to keep consuming the same amount in order to not experience withdrawal symptoms. Going a day or two between each dose of caffeine can ensure that you get all of the benefits out of caffeine, without any of the withdrawal symptoms.<\/li>\r\n<li><strong>Watch out for <em>hidden caffeine<\/em>\u2014especially in decaffeinated coffee and sodas.<\/strong> In just a twelve-ounce can of Diet Coke, for example, there\u2019s <a href=\"https:\/\/www.coca-colaproductfacts.com\/en\/faq\/caffeine\/caffeine-in-coke-and-diet-coke\/\">46mg<\/a> of caffeine\u2014that\u2019s as much as is in many cups of tea. In a Starbucks brewed decaf coffee, there can be as much as 30mg of caffeine. Watch out for hidden caffeine in beverages such as these, and in foods such as chocolate.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Here&#8217;s hoping that these tips prove helpful the next time you decide to caffeinate!<\/p>\r\n[\/et_pb_text][\/et_pb_column]\r\n\t\t\t[\/et_pb_row]\r\n\t\t[\/et_pb_section]<iframe loading=\"lazy\" src=\"https:\/\/player.blubrry.com\/?media_url=https%3A%2F%2Fmedia.blubrry.com%2Fbecomingbetter%2Fcontent.blubrry.com%2Fbecomingbetter%2FBB-12-Caffeine.mp3&amp;modern=1&amp;podcast_link=https%3A%2F%2Fchrisbailey.com%2Fhow-to-get-more-energy-out-of-caffeine%2F#mode-Light&border-000000&progress-000000\" scrolling=\"no\" width=\"100%\" height=\"165\" frameborder=\"0\" id=\"blubrryplayer-1\" class=\"blubrryplayer\" title=\"Blubrry Podcast Player\"><\/iframe><hr class=\"footnotes\"><ol class=\"footnotes\" style=\"list-style-type:decimal\"><li id=\"fn1-11708\"><p >Source for this: the book <a href=\"http:\/\/www.amazon.com\/dp\/1610396383\/?tag=aloproductivity-20\"><em>Me, Myself, and Us<\/em>, by Brian Little<\/a>.&nbsp;<a href=\"#rf1-11708\" class=\"backlink\" title=\"Return to footnote 1.\">&#8617;<\/a><\/p><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Some ways to drink caffeine deliberately, and get (even more) energy out of it.<\/p>\n","protected":false},"author":1,"featured_media":219409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<!-- wp:shortcode -->\r\n<p>[box type=\"tick\"]<b class=\"takeaway\">Takeaway:<\/b><br \/>For the greatest performance benefits, drink caffeine strategically, instead of habitually.<\/p>\r\n<p><br \/><b class=\"readingtime\">Estimated Reading Time:<\/b><br \/>2 minutes, 50s.<\/p>\r\n<p><b>Podcast Length<\/b>24 minutes, 35s (link to play podcast at bottom of post).[\/box]<\/p>\r\n<!-- \/wp:shortcode -->\r\n\r\n<!-- wp:image {\"id\":11709} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-11709\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/09\/nathan-dumlao-pMW4jzELQCw-unsplashRZ.jpg\" alt=\"\" \/><\/figure>\r\n<!-- \/wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>This week on <a href=\"https:\/\/chrisbailey.com\/becomingbetter\/\">Becoming Better<\/a>, we dig into the science behind how you can extract as much energy\u2014and productivity\u2014out of caffeine as possible.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>I write about caffeine quite a bit on ALOP, and for good reason: it can give us a great boost of productivity and <a href=\"http:\/\/hyperfocusbook.com\/\">focus<\/a>, if we consume it deliberately and strategically.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>As always, in case you don\u2019t have the time (or inclination) to listen to this week\u2019s episode, here are a few of our favorite strategies that we mention on the show!<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:list -->\r\n<ul>\r\n<li><strong>Consume caffeine before working on your <\/strong><a href=\"https:\/\/chrisbailey.com\/how-to-determine-highest-leverage-activities-work\/\"><strong>most important tasks<\/strong><\/a><strong>.<\/strong> Be thoughtful about when you consume caffeine; I find that it\u2019s helpful to have a cup of coffee right before working on a task that requires <a href=\"http:\/\/hyperfocusbook.com\/\">hyperfocus<\/a>, rather than just at the same time each morning. This way, I can benefit more from the energy boost it provides. Given that caffeine <a href=\"https:\/\/chrisbailey.com\/research-says-caffeine-boosts-your-mental-and-physical-performance\/\">boosts your mental and physical performance in pretty much every measurable way<\/a>, this boost is worth deploying wisely.<\/li>\r\n<li><strong>Consider consuming caffeine differently if you\u2019re an introvert.<\/strong> If you\u2019re an introvert, you\u2019re more stimulated by your environment by default, compared to extroverts and ambiverts (those who are somewhere in between). Given that caffeine is a stimulant, if you\u2019re an introvert, it can sometimes lead you to feel overstimulated and anxious. Be especially mindful of this effect when consuming caffeine before social taxing-tasks, such as giving a presentation or attending a party. ((Source for this: the book <a href=\"http:\/\/www.amazon.com\/dp\/1610396383\/?tag=aloproductivity-20\"><em>Me, Myself, and Us<\/em>, by Brian Little<\/a>.))<\/li>\r\n<li><strong>Mind the 8-14 hour rule.<\/strong> The research shows that it takes caffeine <a href=\"http:\/\/sleepeducation.org\/news\/2013\/08\/01\/sleep-and-caffeine\">8-14 hours<\/a> to metabolize out of our system (though everyone is wired differently). Make sure that you don\u2019t consume too much caffeine within the 8-14 hour window before you head to bed.<\/li>\r\n<li><strong>The best time to drink coffee is between 9:30 and 11:30 a.m.<\/strong> This is when our <a href=\"http:\/\/blog.brainfacts.org\/2013\/10\/the-best-time-for-your-coffee\">cortisol levels are the lowest<\/a>, and when our energy levels naturally dip in the morning. Because of this, we get a larger boost from caffeine around this time. I typically hold off until 10 a.m. on days I'll be drinking coffee, to experience the greatest boost.<\/li>\r\n<li><strong>Every once in a while, reset your caffeine tolerance.<\/strong> This ensures that caffeine provides you with the biggest boost possible, and also makes you less dependent on the drug. <a href=\"https:\/\/chrisbailey.com\/how-to-reset-your-caffeine-tolerance\/\">Here\u2019s how to reset your caffeine tolerance<\/a>. Pro tip: wait until you get sick to reset your tolerance. You\u2019ll likely experience flu-like symptoms while your body adjusts to going without caffeine, but your mind will just ascribe what you feel from caffeine withdrawal to the fact that you\u2019re under the weather.<\/li>\r\n<li><strong>Try not to consume caffeine two days in a row.<\/strong> This is the golden rule I follow, and it's what allows me to experience an energy boost from caffeine, without any withdrawal symptoms on days I don't feel like having any. Once our body adjusts to how much caffeine we consume every day, over time, we need to keep consuming the same amount in order to not experience withdrawal symptoms. Going a day or two between each dose of caffeine can ensure that you get all of the benefits out of caffeine, without any of the withdrawal symptoms.<\/li>\r\n<li><strong>Watch out for <em>hidden caffeine<\/em>\u2014especially in decaffeinated coffee and sodas.<\/strong> In just a twelve-ounce can of Diet Coke, for example, there\u2019s <a href=\"https:\/\/www.coca-colaproductfacts.com\/en\/faq\/caffeine\/caffeine-in-coke-and-diet-coke\/\">46mg<\/a> of caffeine\u2014that\u2019s as much as is in many cups of tea. In a Starbucks brewed decaf coffee, there can be as much as 30mg of caffeine. Watch out for hidden caffeine in beverages such as these, and in foods such as chocolate.<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Here's hoping that these tips prove helpful the next time you decide to caffeinate!<\/p>\r\n<!-- \/wp:paragraph -->","_et_gb_content_width":"","footnotes":""},"categories":[6,3695],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Some ways to get (even more) energy out of caffeine - Chris Bailey<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Some ways to get (even more) energy out of caffeine - Chris Bailey\" \/>\n<meta property=\"og:description\" content=\"Some ways to drink caffeine deliberately, and get (even more) energy out of it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\" \/>\n<meta property=\"og:site_name\" content=\"Chris Bailey\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-10T09:00:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-15T02:29:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2022\/09\/thumbnail_Podcast_Homepage_Thumbnail_Desktop.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"969\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Chris Bailey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/chris_bailey\" \/>\n<meta name=\"twitter:site\" content=\"@chris_bailey\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\"},\"author\":{\"name\":\"Chris Bailey\",\"@id\":\"https:\/\/chrisbailey.com\/#\/schema\/person\/52e99dd14925b1bfe8c1034b8d40ed70\"},\"headline\":\"Some ways to get (even more) energy out of caffeine\",\"datePublished\":\"2019-09-10T09:00:32+00:00\",\"dateModified\":\"2022-09-15T02:29:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\"},\"wordCount\":706,\"publisher\":{\"@id\":\"https:\/\/chrisbailey.com\/#\/schema\/person\/52e99dd14925b1bfe8c1034b8d40ed70\"},\"image\":{\"@id\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2022\/09\/thumbnail_Podcast_Homepage_Thumbnail_Desktop.jpg\",\"articleSection\":[\"Energy\",\"Podcast\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\",\"url\":\"https:\/\/chrisbailey.com\/how-to-get-more-energy-out-of-caffeine\/\",\"name\":\"Some ways to get (even more) energy out of caffeine - 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