EZ Melts Health Blog

Reading Time: 3 minutes For most of us, a morning cup of coffee is essential to start the day. In fact, coffee is the most popular form of caffeine in the world. The caffeine rush gives us a much-needed energy boost that seems to come at just the right time.  But have you ever found that despite the caffeine pick-me-up, you still feel groggy or even sleepy? If you’re wondering why caffeine makes you tired sometimes, you’re not alone.  In this blog post, we’ll explore the reasons why caffeine may produce the opposite effect and leave you feeling sleepy and lethargic and an alternative you may want to try. Caffeine-Induced Dehydration One of the most common reasons caffeine can make you feel tired is dehydration. Caffeine is a diuretic, meaning it encourages the body to flush out excess water, leaving you dehydrated.  Dehydration can cause fatigue, lack of focus, and headaches, among other symptoms that can make you feel sleepy. It's essential to stay hydrated, especially if you're consuming caffeine regularly. The Crash When we consume caffeine, it stimulates the production of adrenaline, giving us that burst of energy and alertness. However, once the effects wear off, our bodies can experience a sudden drop in energy levels, leading to fatigue and drowsiness.  Adrenal Fatigue Caffeine stimulates the adrenal glands, which are responsible for producing adrenaline and cortisol. When consumed in moderation, caffeine can boost energy levels and improve focus.  However, excessive caffeine intake can cause the adrenal glands to burn out, leading to adrenal fatigue. Adrenal fatigue can cause tiredness, brain fog, and a general feeling of malaise.  If you're experiencing severe fatigue despite consuming caffeine, it may be worth considering reducing your intake and giving your adrenal glands a break. Sleep Disruptions Did you know that caffeine stays in the bloodstream for six hours on average? Drinking caffeine too close to bedtime can disrupt your sleep cycle, making it challenging to fall asleep or stay asleep effectively.  Even if you manage to get some rest, the quality of sleep may be poor, leaving you feeling tired and groggy the next day.  It's essential to be mindful of your caffeine intake and avoid consuming it too late in the day to ensure a good night's rest. Blood Sugar Crashes Caffeine stimulates the release of insulin, which causes your blood sugar levels to drop. A rapid drop in blood sugar can cause sudden fatigue and lead to a sugar craving that could leave you feeling tired and lacking energy.  To avoid blood sugar crashes, it's crucial to pair caffeine intake with a balanced meal or snack that includes healthy carbohydrates and protein. This will help regulate your blood sugar levels and prevent sudden energy drops. Poor Nutrition Lastly, consuming caffeine without adequate nutrition can lead to fatigue. Caffeine is a stimulant that triggers the release of glucose into the bloodstream.  However, without a well-rounded diet that provides your body with enough nutrients, the glucose may not be used properly. When the body doesn’t have the necessary nutrients, it uses stored glucose, and when those stores are depleted, you can feel tired and lethargic. A Natural Alternative to Caffeine  If you're feeling like you need an alternative to caffeine, there are supplements you can consider. CoQ10, B-Complex, and iron are some great suggestions that can support energy levels. Incorporating these supplements into your daily routine might support energy levels throughout the day without relying on caffeine.  CoQ10 supports energy by supporting the digestion of food, B-Complex supports your metabolism and nerve function, and iron is essential for oxygen transport in the body which can help fight fatigue. Conclusion Caffeine can make you feel tired instead of energized due to several factors like dehydration, adrenal fatigue, sleep disruption, blood sugar crashes, and poor nutrition.  The key to avoiding caffeine-induced fatigue is to consume caffeine in moderation and with meals. Hydrating well and getting enough sleep are also essential to maintaining alertness and energy. With these precautions in mind, you can enjoy caffeine’s benefits without the downside.  However, if you feel like you need an alternative to caffeine, incorporating supplements such as CoQ10, B-complex, and iron into your daily routine can support your energy levels without the negative side effects of caffeine.  Additionally, making healthy lifestyle choices like regular exercise and a balanced diet can also aid in combating fatigue. Remember to listen to your body and find a balance that works for you!

Reading Time: 4 minutes Getting started with an exercise routine can be overwhelming and intimidating, especially if you're a beginner. Where do you start? What kind of exercises should you do? How do you stay motivated? If these questions have been running through your head, don't worry!  In this blog post, we will provide you with the best fitness tips for beginners so that you can get on track to achieving your fitness goals. Read on to learn how to get started with your own fitness routine.  Set Realistic Goals When setting fitness goals, it’s important to set realistic and achievable goals. Unrealistic goals can lead to disappointment, frustration, and a loss of motivation. Setting realistic goals helps you stay on track and makes it more likely that you will reach your goals. Start with small, achievable goals. It’s easy to get overwhelmed when you’re starting out. Start small and focus on short-term goals. For example, if you want to lose weight, start by setting a goal of losing 1 or 2 pounds per week instead of aiming for a larger goal of 10 pounds in a month. Make sure your goals are specific and measurable so you can see how far you've come, and break down your big goal into smaller, attainable goals that will add up over time.  Find an Activity You Enjoy Exercise can be fun, and if you pick something you look forward to doing, it can help keep you motivated to stick with your fitness program.  There are so many options for physical activities, so take some time to think about what appeals to you. It could be a high-energy activity like running or aerobics classes, or something low-impact like yoga or swimming.  Maybe you would prefer team sports like basketball or volleyball. Or perhaps you would enjoy something less structured like biking or hiking. Whatever activity you choose, make sure it fits in with your lifestyle and your personal preferences. Schedule Your Workouts If you're a beginner, it can be hard to find the motivation and energy to get started on your fitness journey. One way to stay motivated is by scheduling your workouts in advance.  When you plan ahead and write down when you'll be exercising, it can help to keep you accountable and motivated to get it done.  Also, packing what you'll need ahead of time can help to reduce any overwhelm or anxiety you may have about getting started. This can include packing the proper clothing, water bottle, gym bag, etc., that you'll need for your workout.  By planning ahead, you will have a better idea of what you'll need and can reduce any anxiety that may prevent you from committing to your workouts. Mix Things Up Variety is key to staying motivated and getting the most out of your fitness routine. Doing the same exercises over and over again can lead to boredom, so try to incorporate different activities into your workout routine.  Consider joining a group exercise class or trying a new sport. If you prefer to work out on your own, switch up your exercises, such as alternating between running and swimming or cycling and weight lifting.  Mixing up your workouts helps to keep your body challenged and prevents plateaus in progress. Additionally, it can help keep you from getting bored with your routine and make exercise more fun. A Helping Hand to Your Fitness Routine Routine physical activity is essential for immunity, bone health, sleep quality, mental wellness, and metabolism, among others.  Starting a new fitness routine is a great way to improve your overall health and well-being. However, it can also be intimidating for beginners. That’s why it’s important to set realistic goals and find an activity you enjoy.  When scheduling your workouts, make sure to mix things up and include everyday activities that can double as exercise.  Above all, don’t forget to reward yourself for every goal you hit - even the small ones! With a little bit of patience and dedication, you will be able to build a sustainable fitness routine that works best for you. To support healthy, steady energy levels, consider our Essential Energy Bundle. Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements! 

Read Time: 4 minutes Have you ever looked back at fitness videos from 50, 60, or even 70 years ago online? The fitness trends of the past might look outdated—complete with outlandish workout gear and alien machines that would be out of place today. However, many of these vintage exercise methods are foundational for the types of fitness trends we have today, and some, like yoga and spinning, still have a place in today's world. Everywhere you look, someone is purchasing a Peloton for their home gym, heading to a yoga class with their bestie, or sharing inspirational gym reels on their IG feed. While these are all modern ways of exercising, many of today's tried-and-true fitness trends are built on exercise methods from the past. You might have more in common with how your grandparents exercised than you previously thought! These five vintage fitness trends are still effective today. Here's what they have to offer. Yoga Yoga has been used in the Eastern tradition for centuries, but it became popular in the United States in the 1960s and is still mainstream today. Yoga combines the physical and mental aspects of wellness through stretching, fluid movements, and breathing techniques with meditation. There are many variations of yoga, and they are all great ways to improve flexibility and balance. It's also a good way to counter stress from your day and can support better sleep. As a bonus: yoga can be done almost anywhere—in your own home with minimal equipment or at one of many studios around town where classes are taught by expert instructors. Calisthenics While calisthenics may be most associated with the military, it has been around since ancient times. Calisthenics is a form of exercise that uses your own body weight as resistance. This old-school fitness method focuses on strengthening muscles through repetitive motions (e.g., push-ups), which can help reduce body fat while developing core strength and muscle definition in the limbs. Calisthenics is a great way to build muscle and burn calories without the need for any equipment at all. With enough dedication, you can work out at home (or anywhere you want) by using your own body weight for resistance, or using objects you have lying around your house. For example, push-ups and pull-ups use your body's weight to create the resistance needed as you perform these movements. These both work out multiple muscle groups simultaneously, which makes your workout faster and more efficient. Weightlifting Weightlifting, as we know it today, started in the late 1800s, but the act of intentionally building muscle as an athletic exercise has been around for millennia. Whether it's the dumbbells in your local gym or a pair of free weights that you can store at home, adding weightlifting into your life is a must.  Weightlifting complements cardio exercises while encouraging the metabolism to burn more fat—even when you’re at rest. In addition, the sheer health benefits should be enough to convince you: strengthen and tone your muscles, support bone health and movement as you age, and give you cardiovascular health benefits. Also, many weightlifting movements are compound movements, which means you’re targeting multiple muscle groups simultaneously. This can make your workout faster and help you to avoid the gym overwhelm. Spinning Cycling became an official sport in the late 1800s in Europe, and is where spin bikes got their start. Spinning, the stationary version of bicycling, is great for toning leg muscles while maintaining cardiovascular health. Spin classes are popping up everywhere as a popular way to get a heart-pumping workout. If you have access to one at home or work (or know someone who does), try getting started today. Spinning is a great way to get your heart rate up and work on your endurance. It offers a good, whole-body workout and focuses on balance. If you're looking for a way to stay fit without having to step outside of your home or office, spinning is an effective option! Heavy Bag Boxing Heavy bag boxing is a great way to get a full body workout, but it's low impact compared to regular boxing and can be done in the comfort of your own home. For this reason, it's perfect for people with injuries or those who are otherwise unable to participate in high-impact exercise. The heavy bag allows for low impact, helping you to practice punches, kicks, and other moves without worrying about hurting yourself. The best part about heavy bag boxing? It's fun! Just because it's effective doesn't mean it has to be boring—you'll enjoy every minute of this workout because it makes you feel like Rocky Balboa every time you punch out another round on that big ol' sack of sand. Make Health Easy with EZ Melts The bottom line is that if you’re searching for reliable workouts, try these five fitness trends that stand the test of time. There's no need for fancy equipment or super-expensive gym memberships when all you really need are some basic moves like yoga, calisthenics, and weightlifting. In addition, supporting your energy levels and metabolism when physically active is essential to seeing the results you’re looking for from your workout. To support your energy levels naturally, try taking a daily vitamin supplement. Our energy and metabolism supplements are non-GMO, vegan, sugar-free and free from the nine most common allergens. Not sure where to start? Try our Essential Energy Bundle, curated for your best physical performance. And with our subscription service, it’s even easier to take care of your health. Use code EZ30 at checkout to save 30% off your first subscription.