This episode jumps into how and why people sleep, and how to have a better nights rest. Full of tips and science to help you fight morning grogginess, this is a must listen to really understand your sleep.

They say health starts in the kitchen. I say it starts in the grocery store with what you buy to fill your kitchen. While this special mini episode doesn't cover everything about nutrition, it covers a few of the fundamentals that help us understand how to make better choices about what we eat. So tune in and learn the first steps of a smarter diet that leads to living an elevated life!

Over 80% of the world drinks caffeine everyday. It helps us wake up, be more productive, and improve our mood. In today's episode we cover how caffeine works, what benefits it can provide, and recommendations for use. So grab your coffee or soda, have a sip, and tune in to another great episode on the Elevated Living Podcast.

Citations

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Davis, J. K., Green, J. M., & Laurent, C. M. (2012). Effects of caffeine on resistance training performance on repetitions to failure. Journal of Caffeine Research, 2(1), 31-37.

Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep medicine reviews, 69, 101764. https://doi.org/10.1016/j.smrv.2023.101764

Grgic, J., Trexler, E.T., Lazinica, B. et al. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr 15, 11 (2018). https://doi.org/10.1186/s12970-018-0216-0

Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

Mayo Clinic Staff. (2023). Caffeine: How Much is Too Much. Mayo Clinic. Mayo Foundation for Medical Education and Research https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

Pasman, J., van Baak, M. A., Jeukendrup, A. E., & de Haan, A. The Effect of Different Dosages of Caffeine. Age (years), 22, 2-8.

Souza, D. B., Del Coso, J., Casonatto, J., & Polito, M. D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. European journal of nutrition, 56, 13-27.

Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports medicine, 44, 175-184.