To use or not to use that is the question. Caffeine. It is a drug; it is legal and judging  by the lines at any Starbucks on any given morning quite popular. I speak from experience as I  have spent my share of time in drive-thru lines waiting to clear the fog with a 5 shot expresso. Sometimes I would like to know how much I have spent over the years to be sharp, focused and energized. Right down to the last penny. I bet it could finance a trip around the world. For about ten years.

     Coffee, energy shots, energy drinks, pre-workout igniter concoctions. A multi-billion dollar industry has sprung up wiring America. As a person who has struggled with Attention Deficit Disorder since childhood I have been one of the best customers. Definitely got some frequent flyer miles built up. Caffeine and stimulants in general help me to focus, stay on task, power through workouts and get things done. I like the mental sharpness and cognitive flow that stimulants provide. I have tried many, many products over the years and want to share my insights and thoughts.

     There are varying schools of thought on the use of stimulants namely caffeine or caffeine related substances or derivatives such as guarana.  I, like most of the world, enjoy the boost, energy and mental clarity they provide. Many research studies indicate that stimulants raise metabolism thus helping to burn fat. Other evidence suggests caffeine triggers the release of cortisol which can put the body into a catabolic state where muscle is lost and the body goes into fat storing mode. Definitely not good but which study is closest to the truth? Where does the real truth lie? I think it depends on a number of other variables that they don’t mention in the studies. When you have it and how much you have. Once in a while or a steady diet. On an empty stomach, before exercise or a constant flow all day long day after day. Many factors need to be considered and the context always examined.

     I think the better questions to ask are WHAT TYPE? HOW MUCH ? AND WHEN? Those times when I have either overdone the amount and felt shakey or simply kept consuming over a long period of time like a road trip to stay awake I definitely felt like my adrenal glands went through the ringer. For me I believe both of these scenarios should be avoided. In both cases I felt drained and worse for the experience. The correct amount for your body weight and tolerance level at strategic times seems to allow one to reap the benefits without the “rung out” feeling of adrenal stress. My times of choice are mid morning( about an hour after eating a high protein meal) 15 to 30 minutes before exercise to speed metabolism and trigger fat burning or possibly when I hit a wall later in the day. I get much better results with the once in a while, maybe once a day application than the constant flow over prolonged periods without a break.

     MODERATION needs to be stressed. The correct amount to deliver the goods without the stress will be different for everyone.When it comes to options for my dose I prefer to select from black coffee or expresso sweetened with stevia or a sugar free energy drink such as Monster Zero, Xenergy or Rockstar Zero Carb (bright blue can). I also selectively use a wide arrange of Preworkout drinks. I try to select products with the least amount of colorings, preservatives and ingredients I can’t pronounce. This search can prove challenging. I will review my experiences with Preworkout drinks in another article.

       Caffeine never should be substituted for adequate sleep though we all have done it. Caffeine should be” used” selectively to compliment a lifestyle of proper nutrition, exercise and quality sleep. I highly recommend fitting the amino acid L-Theanine into your daily routine. 200 milligrams on an empty stomach every four hours provides a very calm, zen like mental focus that is a great way to take a break from the more wired rush of caffeine. I have found that following a caffeine dose with 200 milligrams of L-theanine will extend the effects of the caffeine and make the ride much smoother. Always wait about 30 minutes to get the caffeine fully in your system and never have L-theanine before your caffeine as it will lessen the effects. L-theanine can provide a great alternative break from or a compliment to your daily dose of caffeine.

     We have all had THOSE days. When the wind is definitely at your back and you just don’t want to stop playing. Your battery is seemingly undrainable. You feel like you could keep doing whatever suites your fancy forever. You got that pink fuzzy mojo. You are that battery company bunny. All systems are on, your zest for life is insatiable and you are HORNY. I mean really HORNY. The kind of  HORNY when sex can become that surreal out of body type of experience.

     How did this happen? How did I get here? Damn, if I could just bottle this feeling. Or better yet bottle the set of circumstances, er, the recipe to feel this way again. The great great news is you can. As a Fitness Nutrition Specialist, Lifestyle Coach and a huge fan of exceptional sex( who isn’t?) I have paid close attention to the nutritional and lifestyle factors that seem to create that  perfect libido storm. Now the amounts and timing may differ a little for each individual but keep these factors in mind when you want to stack the deck for the ultimate sexual experience.

1. Exercise. Sooooo important for a number of reasons. First off it gets the blood flowing and clears the channels and opens the circuits. Good blood flow is very important for optimum functioning in both males and females. Secondly, exercise reduces body fat, hardens and tones muscles and makes one feel better about their bodies appearance. Feeling positive about your appearance allows a level of relaxation that greatly enhances the sexual experience. Most importantly exercise triggers a natural release of hormones in men and women; namely testosterone which is a driving force in elevated libido levels. I challenge anyone male or female to regularly exercise over an extended period of time and tell me they don’t feel a significant boost in libido. Like the sun rising and setting it will happen.
2. Adequete rest. Get some good sleep every night. I, like most people tend to push the limits. I often find myself running in the negative on quality rest. Many times I have subscribed to the “ can sleep when your dead” philosophy. This only leaves me feeling run down, washed out and definitely not HORNY. Even a little nap for 30 minutes whenever you feel the need during the middle of the day can recharge the bunny. The length of time isn’t as important as achieving a state of complete or near complete relaxation. Quality over quantity every time. Get somewhere where your whole body can really let down and completely relax. Sitting up in a seat is not that place. Even a few minutes of complete relaxation will give you a little boost towards optimum performance.
3. Nutrition. Eating as many of what I like to refer to as “Superfoods” during the day as possible. These “Superfoods” are recommended for the many qualities that they have that keep the body healthy, energized and slow the deteriorating process we know as aging. Fish, lean poultry and meat, lowfat dairy, nuts, red or blue colored berries, whole grains, oatmeal, yams, avocadoes, broccoli and cabbage, garlic, beans and eggs among others. A healthy, well nourished, rested and energized body is primed for great sexual experiences. If your body is malnourished sex drops significantly down on its priority list. Those urges for fun seem to dry up and a general lack of interest in sexual expression develops. Such a damn shame.

            Many of the foods on the “Superfoods” list as far as health and antiaging also seem to be rich in elements that improve circulation, increase hormone production and raise libido. Personally I can feel the testosterone surge a few hours after eating a healthy amount of salmon or tuna sashimi. For the really adventurous I recommend trying “uni.” It is the main ingredient in what is termed the “Honeymoon Special” at many sushi restaurants. It is packed with B vitamins that along with the mineral zinc are instrumental in libido boosting hormone production. Other foods rich in zinc and/or vitamin B are oysters, lean red meat, nuts, pumpkin seeds, asparagus, avocadoes, watermelon, raspberries, beans, cocoa and eggs. Goji or wolfberries are also know to contain noticible hormone  boosting properties. Very good mixed into a smoothie or any recipe calling for berries.

     Watermelon, especially the seeds contain the amino acid “citrulline” which increase blood flow to the heart and genatalia with a viagra like relaxing effect on blood vessels for both men and women. Nuts, garlic, chiles, nutmeg and ginger will all help with improved circulation. Dark chocolate extract contains amino acids such as phenylethylamine that trigger serotonin and mimick the feeling of being in love. I recommend using dark chocolate extract or powder and avoiding chocolate candy bars which are loaded with sugar. Sugar as well as fried and processed foods should be avoided to keep hormone levels high. Healthy hormone production is vital for a strong libido in both sexes. 

     There you have it my friends. An active lifestyle with plenty of exercise consisting of cardio and weight training, adequate rest and a diet rich in “Superfoods” and low in sugar, fried and processed foods will keep your libido high and you humming along like the little fuzzy pink guy in the battery commercials. You will also look and feel pretty damn good in the process.

Numbers on a scale don't matter....do YOU like what YOU see?

    That is right you heard me correctly. As a Fitness Nutrition Specialist and Healthy Lifestyle Coach I cringe every time I hear people talking about how badly they want to “lose weight.” I stress to my clients not to worry about losing weight but focus on the truly important goal of REDUCING BODYFAT!

        Bodyfat percent is really the only number that should be considered when one is striving to look better in their clothes (or out of them), greatly improve their health and vastly reduce the risk of weight related illnesses. Just observe how many people are “overfat” in this country. Having excess bodyfat is a serious health risk and we are just now barely seeing the tip of this health care iceberg.

       Before we explore this issue any further lets take a moment to define “bodyweight.” When people say they want to lose “weight” do they mean bones? Organs? Lean muscle mass? Nope. Bodyweight can fluctuate especially with women based on water retention. Do we want to dry ourselves out and shrivel like prunes just to show a lower number on the scale? Feel lethargic and barely be able to think because our cells are dehydrated. In essence this is what the no carb diets do. The weight people lose initially somewhere around 15 lbs. is all water.

       To look and feel our best we need to get rid of all our excess bodyfat! Don’t even think about losing any precious “lean body mass” otherwise known as muscle. This is your best friend in the battle to reduce fat. The big problem with most “diets” is that people lose “weight” but too much is muscle. Baaaaad mojo my friends. Some internal fat is necessary to cushion and protect our organs but we certainly don’t need fat lining our arteries or padding our posteriors and midsections. Men should strive to keep bodyfat no higher than 20% and women 25-30% for better health.  Lower numbers are always more desireable but these are starting points for living healthier.  Ideally if everyone reduced their bodyfat and gained or at least maintained their current lean muscle mass I guarantee they would be a lot more pleased with what they see in the mirror. At they end of  the day this is really what matters most not not some random number on a scale.