energy production

Creatine + Coffee: A Great Way to Stay Energized Throughout the Day

I keep my office open late into the evening because it’s the best way I can help patients who work 9 to 5 jobs. Sometimes I need an energy boost following my midday workout that will keep me going strong on those long work days. My favorite energy drink isn’t something like Redbull or 5 Hour Energy. Those drinks have an ingredient list of chemicals a mile long and they taste like battery acid. My preferred choice is coffee and creatine.

Creatine is a muscle building supplement that boosts the natural creatine stores in the body. Many weightlifters take it because it improves and helps recover from high-intensity exercise. Clinical research proves these results as well as showing evidence for improved brain function. People who regularly eat a lot of fish and meat may already have enough creatine in their cells. Supplementation can have extraordinarily noticeable results for vegetarians and those who aren’t big meat eaters. As always, look for quality name brands. Buying creatine in giant 4 pound drums from places like Costco is a bad idea because those knockoff brands are often have useless additives.

Adding some cinnamon to my recipe stabilizes blood sugar and of course makes the drink even tastier. Coconut oil gives provides the body some healthy fats and makes the drink more filling. It's important to also drink enough water throughout the day because creatine and coffee can cause some dehydration. Caffeine tries to flush the water out of the body while creatine tries to retain it. This interaction can leave you feeling dehydrated if you’re not drinking water.

There are several additional health benefits to drinking coffee. To learn more please check out my youtube video on the topic

Magnesium: This Deficiency Can Harm Your Health

Magnesium Deficiency

Nearly 85% of Americans are magnesium deficient. Eating the occasional banana will not solve this problem either. In fact you would have to eat more than nine bananas just to reach the recommended daily intake. Green leafy vegetables are some of the best sources of magnesium, but even those are lacking nowadays due to depleted soil from current farming methods. Magnesium is vital for protein synthesis, nerve function, blood sugar control, and energy production. Deficiencies can result in muscle cramping, difficult fat loss, lactic acid buildup, excessive anxiety, constipation, chronic fatigue, fibromyalgia and more. The following habits may cause the body to excrete magnesium and cause deficiency: ingesting too much sugar, drinking lots of coffee, and drinking lots of carbonated drinks. Strenuous exercise will also cause the body to excrete magnesium.

I supplement with a 400mg capsule of liquid magnesium each night before bed. It has some “side effects,” but they’re not the type of side effects you’re used to hearing about. Minutes after ingesting the capsule, I begin to feel my muscles relax and I’m ready for sleep. This is because magnesium decreases cortisol, the stress hormone that can cause insomnia. It feels like some sort of very mild sleeping pill without any groggy effects in the morning. The other added benefit is something I notice in the morning. Ingesting the recommended amount of daily magnesium promotes healthy regular bowel movements. It has a laxative effect because it draws water to the stools, which makes them softer and easier to pass.