icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

5 Tips To Up Your Energy Levels Without Caffeine

29th June 2021

29th June 2021

By Beth Shelper

Let's be real. With the demanding routines of everyday life: our jobs, relationships, family and commitments, we can't really blame ourselves for wanting a boost of energy from time to time. We also can't be blamed for reaching for a delicious cup of coffee in the morning (and maybe 1 or 2 more times throughout the day...)

Coffee is a staple in kitchen cupboards up and down the country, with coffee experts (yes, they exist) estimating that in the United Kingdom, we drink approximately 95 million cups of coffee per day. Madness.

Unfortunately, despite the delicious flavour of coffee: the varieties, the warmth, the extra flavours... caffeine in excess is really not that good for us. Research has suggested that excessive caffeine consumption can cause anxiety disorders, sleep problems, and have generally harmful psychiatric effects. 

Chill - don't worry, we're not saying you need to go caffeine free. No no no.

Morning energy without caffeine might sound like a pipe dream right now but with the research available, we think it's a good idea to try and cut your intake where you can. So, we've put together a list of five of our favourite caffeine free alternatives. Here’s how to stop consuming caffeine…

1. Stay hydrated 

We're starting with the classic advice - drink 6 - 8 glasses of water per day. It's important to stay hydrated for so many health reasons, including an improved mood, sleep and general organ functioning (so yeah, pretty vital). 

Low sugar drinks, tea, decaf coffee - it all counts, just make sure you are regularly drinking. This will up your energy levels and leave you feeling more alert. Make sure to take into account personal and environmental factors when it comes to your water intake too – if it’s a sunny day (a rare occasion in the UK), or if you’re pregnant, make sure to increase this to ensure you don’t become dehydrated.

If you find keeping track of what you drink hard, there are a bunch of fun apps or even water bottles that help you track how much water you’ve drank. If you fancy sporting some Innermost merch too, we’ve got some pretty snazzy shaker bottles that double up as a reusable water bottle. Come on, you know you want to.

2. Exercise regularly

Surprise surprise, it’s Innermost telling you that you should exercise. Again.

Not sorry.

A regular exercise routine that you stick to is beneficial for a number of reasons: it gives structure to your day, ups your stamina and wellness, and even gives you energy. This is because when you exercise, our body releases feel-good hormones called endorphins (we talk about these a lot, if you haven’t noticed).

Exercise is also a great serotonin booster – the happy hormone. So, ensuring to fit in daily exercise, whether that be a lunch time walk or a daily gym session, is a great way to up your energy levels, and reach your fitness goals too!

If you’re looking for some exercise inspiration to get you on your way, check out some of our workouts, with some of our favourites including Hula Hooping, Fartlek Training, Pilates and Resistance Training.

3. Eat a healthy balanced diet

You probably think we sound like a bit of a broken record, but the benefits of a healthy balanced diet are not to be missed. Everything you eat affects your wellbeing, and therefore effects your energy levels, so addressing your diet is one of the first things you should do when it comes to upping your energy levels.

When considering your day-to-day diet, make sure you’re including all the food groups: eat at least 5 portions of fruit and vegetables a day, include dairy and a healthy portion of carbohydrates.

Carbohydrates are vital for maintaining healthy energy levels, which includes foods such as rice, beans, pasta, potatoes and more, but make sure your carbohydrate source is a healthy one, and not processed, as this will have the opposite effect.

Looking for some caffeine free food inspiration? Check out some of the best foods for boosting energy.

4. Get a good night sleep

We’re sure you’ve felt the effects of a bad night sleep more than once. We’ve all been there, trying to get through the work day on a less than ideal amount of sleep. Your focus drops, your energy levels are through the floor and your performance takes a hit. Not good.

So, we think it’s time to prioritise a good night sleep, every night. This may seem easier said than done, but it’s a basic necessity that needs prioritising in order to increase your energy levels. Prioritise getting an early night and set yourself a schedule that you stick to, we promise you’ll thank yourself for it later.

5. Get some fresh air

Last but not least, the health benefits of the great outdoors are vastly underrated. Granted, getting outdoors can some days be a struggle, and that’s okay. But we really encourage you to take a trip outside at least once a day (one that isn’t connected to your daily commute or busy schedule) to relax, switch off and gain some perspective.

Sitting down at your desk inside all day isn’t good for you, let alone your energy levels.

Getting outside means that you will soak up vital Vitamin-D from the sun, which we all know is essential for your wellbeing. Not only does being out in the sun improve your mood, but this increases your energy levels too. Another great caffeine free energy source! And it’s completely free. Neat.

Summary

See – it’s not so hard to get that morning energy without caffeine after all! If you’re one of those people that probably consumes too much caffeine in a day (don’t worry, we aren’t judging) it’s definitely worth having a think about making some healthy switches.

You don’t have to say goodbye to caffeine altogether (or forever), but small steps everyday to a healthier lifestyle have great effects on your wellbeing – and as we’ve explained, your energy levels!

References

  • Winston, A., Hardwick, E., & Jaberi, N. (2005). Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment, 11(6), 432-439. Click here.

 

Product Spotlight

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more