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More specifically, you want help with Obliterate the Mid Afternoon Crash?
people tend to oversimplify the midday slump yeah they think that the midday slump is just their caffeine crash and it’s just this super simple thing the fact is there’s lots of different complex things going on within your body that cause you to crash at 12:00 1:00 or 2:00 p.m. so let’s go ahead and let’s go through four very specific ways that you can overcome the midday crash without just having to reach for another cup of coffee now full disclaimer I love my coffee I’m a big fan of coffee so I’m not saying don’t drink coffee I’m just saying that later on in the afternoon it’s not always practical to be consuming a big ol cup of joe because it might keep you up and it’s just not always the best way to keep your energy up sort of artificially inflated like that so in this video we’ll break down four very specific ways but first you are tuned into the Internet’s leading performance nutrition and fat loss channel there’s new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and if you’ve been following my channel then you know that we don’t just post videos then we post them all the time also I want to make sure you hit that little Bell button so you can turn on notifications to know whenever I go live or post a new video and please head on over to Hailey’s calm so you can check out the latest and greatest premium performance apparel that I’m always wearing in my videos all right let’s go ahead and dive right into this so the first thing is gonna be something pretty straightforward and honestly something that you’ve probably heard of before and that is pushing your carb consumption – later in the day okay now I don’t care if you are keto or not keto allocating your carbs towards later in the day has a huge effect on your energy levels and can really fight fatigue see it comes down to two very important things the first one is one that you’ve obviously probably heard it before that’s the blood sugar rise and fall then the other one is the tryptophan relationship when we consume carbohydrates it spikes our insulin which allows tryptophan and amino acid to get into the brain and trigger the production of melatonin and serotonin which relaxes us and puts us to sleep not something we want we’re in the middle of the day you see the European Journal of Clinical Nutrition actually published a study thought it was pretty interesting they took a look at three different groups they took a look at a pure carbohydrate consumption group a group that just consumed relatively high glycemic carbs throughout the course of the day then they looked at a mixed nutrient group so a group that consumed carbohydrates proteins and fats throughout the course of the day and then looked at a pure fat group so something a little bit more similar to like a ketogenic diet well what they were measuring was the effect on fatigue and precedes fatigue there was pretty wild stuff what they found is that the group that consumed the mixed nutrient diet and the pure fat diet had much more sustained levels of energy throughout the course of the day but only the pure fat consumption group saw improvement energy in conjunction with improvement in mood and reduced fatigue see they found that the pure carbohydrate group two to four hours later had over a 100 percent increase in fatigue okay purely showing that of course it’s the blood sugar but also the tryptophan so if you know you’re gonna get fatigue because the carbohydrates just allocate them later into the day you see personally I even allocate a lot more of my protein towards later in the day simply because it can have a gluconeogenesis response and still spike my blood sugar I want to maintain even blood glucose and insulin levels throughout the course of the day always the goal number two is going to be switching to Thea cream plus theanine later in the day instead of caffeine you see Thea cream something pretty interesting and I’ve done videos on it before it’s very very similar to caffeine with the exception of it having what is called a ketone added to the ahmet azul ring okay it also has an additional nitrogen added to the open methyl group this is complex biochem but basically it’s caffeine slightly differently structured so basically it still comes from a standard caffeine source not from like a cocoa bean or anything like that but like the Micucci plant it just doesn’t have the same effects as caffeine in terms of habituation and tolerance so it still works on your adenosine receptor still makes you energized and it still works on your d1 and d2 dopamine receptor so it still gives you that sense of well-being that you want from typical caffeine consumption so the journal the International Society of Sports Nutrition published a really wicked cool study okay they took a look at the Acree and they wanted to see how it had an effect on habituation and tolerance okay so what they did is they took a group of people and they got him into three separate groups a placebo group 200 milligrams of Thea Korean group and a 300 milligram of Thea Korean group they look at them for a weeks and what they found is that Thea cream had absolutely no effect on habituation they didn’t form any habits it didn’t have any tolerance build-up meaning they could take the same dose for the same amount of time and not ever have to increase their dose but they also had no change in heart rate or no change in blood pressure as far as safety markers were concerned that is very powerful stuff okay so additionally no jitters nothing like that so you’re dealing with something that’s giving you energy but without the side effects again not saying that caffeine is bad but later in the day this might be something you want to go for alright the thing we want to talk about adding to the mix is feeding Feenie is just a simple amino acid ok nothing super crazy except for the fact that it does something very unique inside your brain you see we have something that is called glutamate and GABA glutamate is something that provokes you to be a little bit more anxious it’s like the energizing portion of the brain then you have gaba which stands for gamma amino butyric acid GABA is what allows you to actually relax and stay calm and we’re always in a balance of glutamate and GABA if we have too much glutamate or amped up if we have too much gaba or sleepy there’s a delicate balance the interesting thing is theanine is an amino acid that looks a lot like glutamate so it goes into the brain and occupies the glutamate receptor which means it blocks glutamate from hitting the brain which means you haven’t bigger abundance of gaba which means you’re more relaxed you’re more calm but additionally theni does some interesting stuff as far as your alpha waves are concerned it encourages your brain to go into an alpha wave state ok this is be like 7 to 14 Hertz which means that your brain is a little bit more relaxed you’re almost more of a meditative state where you’re thinking clearly you’re less reactive so combine that with the energy from Thea Crean you’ve got a really wicked cool combination that is gonna outperform caffeine at least as far as the afternoon is concerned which brings me right into the next thing that you can do plug into some binaural beats for just a few minutes like 5 minutes ok binaural beats aren’t some woowoo witch doctor thing my normal beats are really really cool and if that doesn’t prove that frequencies and energies have an effect on our brain I don’t know what will you see binaural beats do something interesting what they do is they measure sort of the Delta between two frequencies so for example if you have two hundred Hertz coming into your left ear through a noise in one headphone and you have 210 Hertz coming into your right ear through the other headphone your brain can’t really ascertain what the actual frequency is so what it does is it creates the Delta between the two so 200 Hertz here 210 Hertz here your brain says oh the difference is 10 Hertz so it puts you into a 10 Hertz brainwave state ok now give you another example just so it’s crystal clear if you have a hundred Hertz coming into this year and 120 Hertz coming into this year your brain is going to find the difference between the two which is going to be 20 Hertz which means your brain is going to go into that wave state you can literally force your brain into a certain wave state now alpha waves are gonna be 7 to 14 Hertz alpha waves are what allow you to feel sort of relaxed but yet still awake ok beta Hertz are gonna be like 14 to 15 to 30 or 31 Hertz okay this is what you are at most of the time when you’re just conscious okay you’re awake your focus yada-yada then you can go extremely high if you want you can go 31 Hertz to 100 plus Hertz that’s hyper focused when you are like super focus on something let’s say you’re skydiving and you’re nervous and you’re having to focus on making sure you pull the chute yada-yada that is gamma okay you can put yourself there too very cool way to sort of biohack your way through the rest of the day without caffeine lastly is going to be walking and standing intermittently this sounds funny right this sounds like so pathetically juvenile at kindergarten stuff you’re like Thomas I watch your videos and you’re always giving me complex stuff and here you are telling me to get up and walk throughout the course of the day come on get real okay then the fact is there’s some pretty compelling evidence that shows that just getting up and doing something vigorous for like five minutes every hour he’s exceptionally powerful and can really make or break the course of your day there’s an interesting study those published in the International Journal of behavioral nutrition and physical activity so what they did they took a look at three groups one group sat down sedentary six hours okay another group worked out or did some kind of physical activity one period of time throughout the course of their day and then sat down for six hours or maybe they did it in the middle of their sitting period whatever okay just one workout okay another group got up for five minutes every hour and did moderately vigorous activity so maybe walking on an incline treadmill maybe doing a couple lup’s maybe doing some mountain climbers something moderately intense well the results were pretty interesting so the one time movement group and the sixth time movement group both saw an increase in energy okay that goes without saying you probably have endorphins and things like that but only the sixth time interval group saw a decrease in appetite and an increase in mood and an increase in energy showing that just simply getting up is going to have a huge effect on your energy but also your mood but more importantly for you that are watching this video probably a decrease in appetite I think the little spike of catecholamines the little spike of adrenaline that comes up every time you do a little short bat if working out makes it so that you have no desire to eat it’s pretty powerful stuff so I hope that you share this with your friends and family I hope you learned something out of it because we don’t just have to reach for that cup of joe you don’t just have to reach for something sweet or carbohydrates you don’t have to do that there are some ways that you can biohack your way through the day so that long term you live a good healthy life while still performing your absolute best the most optimal state that you could possibly imagine as always keep it locked in here in my channel and I’ll see you in the next video
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Obliterate the Mid Afternoon Crash – Thomas DeLauer
Allocate Carbs to Later in the Day
A study published in the European Journal of Clinical Investigation looked at the acute relationship of a pure simple carbohydrate diet on central fatigue (fatigue) and peripheral fatigue (fatigability) compared to a mixed diet and a pure fat diet in 16 male/female subjects
Compared to the mixed diet (control) group and the pure fat diet (fat) groups, those who consumed pure carbs (CHO) had a higher level of the subjective feeling of fatigue two to four hours after the meal
The feeling of fatigue in the CHO group increased more than 100% two to four hours after the meal, while the control group and FAT group’s feeling of fatigue remained relatively constant
Concluded that this was due to the blood sugar drop, and likely also due to increased tryptophan
Theacrine & Theanine instead of Caffeine
The main difference between theacrine and caffeine is the addition of a ketone to the imidazole ring, and the addition of a methyl group off the open nitrogen
All this means is that the chemical differences result in a similar effect to caffeine, but without the jitters and crash that can accompany caffeine
It binds to adenosine receptors, like caffeine, and also directly activates the dopamine receptors D1 and D2
In a study published in Journal of the International Society of Sports Nutrition, 60 healthy men and women were placed into one of three groups: placebo (n = 20), 200 mg TeaCrine (n = 19) or 300 mg TeaCrine (n = 21) and ingested their respective supplement once daily for 8 weeks.
A caffeine tolerance can develop in as little as four to five days, while the 60-subject human clinical study on TeaCrine showed daily use for eight weeks (even at higher doses of 300 mg) without any tolerance forming – no habituation, withdrawal or effect on blood pressure levels or heart rate
L-theanine relieves anxiety because it resembles glutamate – theanine binds to the same brain cell receptors and blocks them to glutamate’s effects, which produces inhibitory effects
Theanine also assists in boosting alpha waves in the brain – the alpha frequency band relaxes the mind without inducing drowsiness, and alpha waves encourage relaxation, induce a profound feeling of mental clarity, and help achieve an alert state of mind
Compared to sitting, the greater average in daily heart rate measured in both physically active conditions suggests that stimulation of blood flow may help with alertness and maintenance of energy levels
Increased blood circulation improves oxygen rich blood flow to extremities, your heart pumps blood through blood vessels within your circulatory system, and red blood cells have specific tasks of carrying oxygen to your body’s vital organs, providing vitality and energy
A study in the The International Journal of Behavioral Nutrition and Physical Activity, compared the effects of physical activity performed as one bout in the morning, or as micro-bouts spread out across the day, to a day spent sitting, on mood and energy levels and cognitive function
30 sedentary adults completed each of three conditions:
6 h of uninterrupted sitting (SIT)
SIT plus 30 min of moderate-intensity treadmill walking in the morning (ONE)
SIT plus six hourly 5-min micro-bouts of moderate-intensity treadmill walking (MICRO)
Both ONE and MICRO increased self-perceived energy and vigor compared to SIT
MICRO, but not ONE, improved mood, decreased levels of fatigue and reduced food cravings at the end of the day compared to SIT
Cognitive function was not significantly affected by the conditions
Introducing short bouts of activity during the workday of sedentary office workers is a promising approach to improve overall well-being at work without negatively impacting cognitive performance
*Just 5 minute walks help to improve energy levels*