Energy drinks have become a popular beverage choice among various age groups, promising quick boosts in energy, alertness, and physical performance. However, scientific literature increasingly highlights a range of adverse health effects associated with their consumption. 

One of the primary ingredients in energy drinks is caffeine. Known for its ability to increase alertness and reduce fatigue, caffeine is a central nervous system stimulant that affects the body in several ways. One critical action of caffeine is its ability to block adenosine receptors. Adenosine is a neurotransmitter that typically promotes relaxation and sleep by dilating blood vessels. By blocking these receptors, caffeine prevents blood vessels from relaxing, which can lead to increased blood pressure.
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Additionally, the blockage of adenosine receptors leads to an accumulation of adenosine in the blood. This rise in adenosine levels activates the sympathetic nervous system, which is responsible for the body's fight-or-flight response. Consequently, there is an increase in the production of stress hormones such as adrenaline and cortisol. These changes can lead to heightened anxiety, nervousness, and even palpitations.

Guarana is another common ingredient found in energy drinks. This plant, native to the Amazon basin, contains seeds that are exceptionally rich in caffeine, often surpassing the caffeine content found in coffee beans. The inclusion of guarana in energy drinks amplifies their overall stimulatory effects, making the beverages even more potent.
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The high caffeine content in guarana adds to the risk of overconsumption of caffeine when individuals drink energy beverages, especially if they also consume other caffeinated products like coffee or tea throughout the day. This excessive intake can exacerbate the negative side effects of caffeine, including jitteriness, insomnia, and heart palpitations.

B vitamins are essential nutrients that play a crucial role in various bodily functions, including energy production and brain function. Energy drinks often contain high levels of B vitamins, such as B6 and B12, to promote energy and metabolic function. While B vitamins are vital for health, their effects can become problematic when consumed in large quantities alongside caffeine.
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In large doses, B vitamins can support the stimulatory effects of caffeine and guarana, potentially leading to overstimulation. This can result in adverse effects such as increased heart rate, anxiety, and restlessness. Moreover, some people may experience side effects like gastrointestinal disturbances or allergic reactions due to high doses of B vitamins.

Taurine is a common additive in energy drinks, contributing to their stimulating effects. It can interact with caffeine to induce intracellular calcium release. This process can disrupt the normal calcium balance within cells, particularly in the heart and muscles. According to a study published in Reviews in Cardiovascular Medicine, "short term exposure to taurine increases intracellular levels of calcium in vascular smooth muscle cells and the heart, leading to a positive inotropic effect."
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Positive inotropic agents, including caffeine, increase the amount of calcium available in heart cells, enhancing the heart's ability to contract more forcefully. While this can be beneficial in certain medical situations, excessive stimulation from such agents poses potential risks. Despite these concerns, taurine itself has numerous health benefits when consumed appropriately.

Taurine, a unique amino acid, plays several critical roles in the body. Unlike many other amino acids, taurine is not used to build proteins. Instead, it supports nerve growth, produces bile salts, aids in digestion, and helps maintain proper hydration.

​Taurine is classified as a "conditionally essential" or semi-essential amino acid. This means that while the body can naturally produce taurine, supplementation might be necessary under certain conditions. For example, infants and individuals with specific medical conditions might need additional taurine.

​Taurine acts as an antioxidant and anti-inflammatory agent, which may help combat sarcopenia, an age-related condition characterized by the loss of muscle mass and function. Taurine is also the most abundant source of sulfur in the body and is required for a wide range of physiological processes, including immune function, nervous system health, metabolism, and digestion.

Recent research, published in the June 2023 issue of the journal Science, highlights taurine's role in promoting longevity and healthy aging. This underscores the importance of obtaining taurine from natural sources rather than relying on synthetic forms found in energy drinks.

Taurine is abundant in animal foods such as seafood, red meat, poultry, and dairy products. Vegans, however, may need to consider high-quality taurine supplements since they do not consume these foods. While the body can synthesize some taurine, the amount produced may not be sufficient, especially as one ages and the body's ability to synthesize taurine diminishes.

Taurine is a vital nutrient with numerous health benefits, particularly when consumed through whole foods or high-quality supplements. While energy drinks often contain taurine, they are not a safe or reliable source of this or other essential nutrients. For those looking to boost their taurine intake, focusing on natural dietary sources or appropriate supplementation is key to reaping its health benefits without the risks associated with energy drinks.

Energy drinks have come under intense scrutiny after research linked their consumption to sudden cardiac arrest. The blend of stimulating ingredients in energy drinks could significantly jeopardize heart health, especially in individuals with specific genetic heart conditions. Researchers from the Mayo Clinic have suggested that energy drinks might be "arrhythmogenic foods," which could heighten the risk of sudden cardiac arrest.
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Sudden cardiac arrest happens when there is an abrupt failure in the heart's electrical system, causing it to stop beating. This can result in arrhythmia, or an irregular heartbeat, such as ventricular fibrillation—the leading cause of cardiac arrest. Ventricular fibrillation is characterized by a heartbeat so rapid that the heart quivers instead of pumping blood effectively.

Researchers suggested that the highly stimulating and unregulated ingredients in these beverages might alter heart rate, blood pressure, cardiac contractility, and cardiac repolarization, potentially leading to arrhythmias.

Energy drinks usually contain a high amount of caffeine—ranging from 80 milligrams (mg) to 300 mg in a 16-ounce serving—along with other stimulant ingredients. Caffeine itself has been associated with sudden cardiac death in previous studies. Recently, Panera Bread removed caffeinated lemonade from its menu after lawsuits alleged the product caused two deaths from cardiac arrest.

While the relative risk of sudden death after consuming an energy drink is small, the absolute risk for patients with a known genetic heart condition is concerning. For these individuals, the risks and benefits of consuming energy drinks should be carefully considered. The researchers concluded that there should be an early warning about the potential risks of these drinks for people with genetic heart diseases.

If your energy is lagging and you're struggling with brain fog, energy drinks are not the answer. While they may provide a temporary boost, they come with significant health risks. Instead, optimizing your mitochondrial function is one of the most effective and sustainable strategies to increase your cellular energy. ​

​From a integrated perspective, the focus is on holistic and sustainable approaches to boost energy rather than quick fixes like energy drinks. Here are some better alternatives that can provide a midday energy boost:

Beverages
1. Herbal Teas 

• Examples: Green tea, ginseng tea, peppermint tea, or yerba mate.
• Benefits:  These teas can enhance mental alertness and physical energy. Yerba mate, in particular, contains caffeine, theobromine, and other compounds that promote energy. Green tea contains a moderate amount of caffeine and L-theanine, an amino acid that promotes relaxation without drowsiness. Matcha is a type of green tea that contains higher levels of antioxidants, caffeine, and L-theanine.
• Why: Provides a more balanced energy boost and improved mental focus without the crash often associated with energy drinks.

​​2. Magnesium

• Benefits: Essential for energy production and reducing muscle fatigue.
• Why: Many people are deficient in magnesium, which can lead to tiredness and lack of energy.

2. Complex Carbohydrates

• Examples: Oatmeal, whole grains, or a small piece of fruit.
• Benefits: Provides a steady release of energy.
• Why: Complex carbs are digested slowly, providing a more sustained energy source.

Lifestyle Approaches
1. Short Walk or Light Exercise

• Benefits: Boosts circulation and energy levels.
• Why: Physical activity can help shake off midday sluggishness and improve alertness.

2. Power Nap

• Benefits: Restores energy and improves cognitive function.
• Why: A 10-20 minute nap can be revitalizing without leaving you groggy.

3. Breathing Exercises

• Examples: Deep breathing or pranayama.
• Benefits: Increases oxygen intake and reduces stress.
• Why: Improved oxygenation can boost energy and mental clarity.

Shah SA, Szeto AH, Farewell R, et al. Impact of High Volume Energy Drink Consumption on Electrocardiographic and Blood Pressure Parameters: A Randomized Trial. Journal of the American Heart Association. 2016;5(9). doi:10.1161/JAHA.115.002134.

Coppock RW, Dziwenka MM, Stowe CM. Hepatitis due to excessive ingestion of energy drinks. BMJ Case Reports. 2016;2016. doi:10.1136/bcr-2015-212522.

Higgins JP, Tuttle TD, Higgins CL. Energy beverages: content and safety. Mayo Clinic Proceedings. 2010;85(11):1033-1041. doi:10.4065/mcp.2010.0381.
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Malik VS, Popkin BM, Bray GA, et al. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation. 2010;121(11):1356-1364. doi:10.1161/CIRCULATIONAHA.109.876185.

Costa-Valle MT, Tonieto BD, Altknecht L, Cunha CD, Fão N, Cestonaro LV, Göethel G, Garcia SC, Leal MB, Dallegrave E, Arbo MD. Energy drink and alcohol combination leads to kidney and liver alterations in rats. Toxicol Appl Pharmacol. 2018 Sep 15;355:138-146. doi: 10.1016/j.taap.2018.06.024. Epub 2018 Jun 27. PMID: 29959998.

Hussain A, Jiji AK, Barke P, Biswas S, Tabrez SSM. Cardiovascular Pathologies Associated with Excessive Energy Drink Consumption: A Review. Crit Rev Eukaryot Gene Expr. 2018;28(2):107-113. doi: 10.1615/CritRevEukaryotGeneExpr.2018021703. PMID: 30055536.

Clapp O, Morgan MZ, Fairchild RM. The top five selling UK energy drinks: implications for dental and general health. Br Dent J. 2019 Apr;226(7):493-497. doi: 10.1038/s41415-019-0114-0. PMID: 30980003.

Al-Shaar L, Vercammen K, Lu C, Richardson S, Tamez M, Mattei J. Health Effects and Public Health Concerns of Energy Drink Consumption in the United States: A Mini-Review. Front Public Health. 2017 Aug 31;5:225. doi: 10.3389/fpubh.2017.00225. PMID: 28913331; PMCID: PMC5583516.

​Kim H, Park J, Lee S, Lee SA, Park EC. Association between energy drink consumption, depression and suicide ideation in Korean adolescents. Int J Soc Psychiatry. 2020 Jun;66(4):335-343. doi: 10.1177/0020764020907946. Epub 2020 Feb 29. PMID: 32114878.

Utter J, Denny S, Teevale T, Sheridan J. Energy drink consumption among New Zealand adolescents: Associations with mental health, health risk behaviours and body size. J Paediatr Child Health. 2018 Mar;54(3):279-283. doi: 10.1111/jpc.13708. Epub 2017 Sep 14. PMID: 28905482.

​Faris MAE, Jahrami H, Al-Hilali MM, Chehyber NJ, Ali SO, Shahda SD, Obaid RS. Energy drink consumption is associated with reduced sleep quality among college students: a cross-sectional study. Nutr Diet. 2017 Jul;74(3):268-274. doi: 10.1111/1747-0080.12289. Epub 2016 Jun 9. PMID: 28731611.

Park S, Lee Y, Lee JH. Association between energy drink intake, sleep, stress, and suicidality in Korean adolescents: energy drink use in isolation or in combination with junk food consumption. Nutr J. 2016 Oct 13;15(1):87. doi: 10.1186/s12937-016-0204-7. PMID: 27737671; PMCID: PMC5064784.

Basrai M, Schweinlin A, Menzel J, Mielke H, Weikert C, Dusemund B, Putze K, Watzl B, Lampen A, Bischoff SC. Energy Drinks Induce Acute Cardiovascular and Metabolic Changes Pointing to Potential Risks for Young Adults: A Randomized Controlled Trial. J Nutr. 2019 Mar 1;149(3):441-450. doi: 10.1093/jn/nxy303. PMID: 30805607.

Toblin RL, Adrian AL, Hoge CW, Adler AB. Energy Drink Use in U.S. Service Members After Deployment: Associations With Mental Health Problems, Aggression, and Fatigue. Mil Med. 2018 Nov 1;183(11-12):e364-e370. doi: 10.1093/milmed/usy205. PMID: 30169675.

Higbee MR, Chilton JM, El-Saidi M, Duke G, Haas BK. Nurses Consuming Energy Drinks Report Poorer Sleep and Higher Stress. West J Nurs Res. 2020 Jan;42(1):24-31. doi: 10.1177/0193945919840991. Epub 2019 Apr 8. PMID: 30957708.

Al Yacoub R, Luczkiewicz D, Kerr C. Acute kidney injury and hepatitis associated with energy drink consumption: a case report. J Med Case Rep. 2020 Jan 29;14(1):23. doi: 10.1186/s13256-019-2340-0. PMID: 31992329; PMCID: PMC6988357.

Gupta N, Padidam S, Tewari A. Acute macular neuroretinopathy (AMN) related to energy drink consumption. BMJ Case Rep. 2019 Dec 15;12(12):e232144. doi: 10.1136/bcr-2019-232144. PMID: 31843776; PMCID: PMC6936580.

Garg A, Rodriguez A, Lewis JT, Bansal R, Brahmbhatt B. Energy Drinks: A Reversible Risk Factor for Atrophic Gastritis and Gastric Intestinal Metaplasia. Cureus. 2020 Dec 26;12(12):e12298. doi: 10.7759/cureus.12298. PMID: 33520500; PMCID: PMC7834582.

Haroun H, Mohamed E, El Shahat AER, Labib H, Atef M. Adverse effects of energy drink on rat pancreas and the therapeutic role of each of bone marrow mesenchymal stem cells and Nigella Sativa oil. Folia Morphol (Warsz). 2020;79(2):272-279. doi: 10.5603/FM.a2019.0069. Epub 2019 Jul 1. PMID: 31257565.

Shah SA, Chu BW, Lacey CS, Riddock IC, Lee M, Dargush AE. Impact of Acute Energy Drink Consumption on Blood Pressure Parameters: A Meta-analysis. Ann Pharmacother. 2016 Oct;50(10):808-15. doi: 10.1177/1060028016656433. Epub 2016 Jun 23. PMID: 27340146.

Nowak D, Gośliński M, Nowatkowska K. The Effect of Acute Consumption of Energy Drinks on Blood Pressure, Heart Rate and Blood Glucose in the Group of Young Adults. Int J Environ Res Public Health. 2018 Mar 19;15(3):544. doi: 10.3390/ijerph15030544. PMID: 29562659; PMCID: PMC5877089.

​Lasheras I, Seral P, Alonso-Ventura V, Santabárbara J. The impact of acute energy drink consumption on electrical heart disease: A systematic review and meta-analysis. J Electrocardiol. 2021 Mar-Apr;65:128-135. doi: 10.1016/j.jelectrocard.2021.01.020. Epub 2021 Feb 9. PMID: 33631440.

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​Graneri, L., Lam, V., D'Alonzo, Z., Nesbit, M., Mamo, J. C., & Takechi, R. (2021). The consumption of energy drinks induces blood-brain barrier dysfunction in wild-type mice. Frontiers in nutrition, 8, 668514.

​Valle, M. C., Couto-Pereira, N. S., Lampert, C., Arcego, D. M., Toniazzo, A. P., Limberger, R. P., ... & Leal, M. B. (2018). Energy drinks and their component modulate attention, memory, and antioxidant defences in rats. European journal of nutrition, 57, 2501-2511.

In the realm of emerging wellness technologies, red and near-infrared light therapy stands out as a beacon of potential health benefits. This non-invasive treatment, also known as photobiomodulation, has gained attention for its positive effects on various aspects of health, particularly in skin and muscle recovery. Let's delve into the illuminating world of red and near-infrared light therapy and explore how it can enhance your well-being.

The Sun emits energy in various forms, each associated with specific ranges of the electromagnetic spectrum. Here's a breakdown of the forms of energy emitted by the Sun:

1. Visible Light: This is the portion of solar radiation that is visible to the human eye, creating the spectrum of colors we perceive.                  

• Percentage: Approximately 42%
• Wavelength Range: 380 to 750 nanometers

2. Infrared (IR) Radiation: Infrared radiation is not visible to the human eye but is felt as heat. It can be categorized into near, mid, and far infrared based on its wavelength.

• Percentage: Approximately 49%
• Wavelength Range: Greater than 750 nanometers
• Further Breakdown:
  • Near-Infrared (NIR): 0.75 to 1.5 micrometers
  • Mid-Infrared (MIR): 1.5 to 4 micrometers
  • Far-Infrared (FIR): 4 to 1000 micrometers (1 millimeter)

3. Ultraviolet (UV) Radiation: UV radiation is beyond the violet end of the visible spectrum. UVA and UVB reach the Earth's surface, playing a role in processes like vitamin D synthesis and causing sunburn.

• Percentage: Approximately 9%
• Wavelength Range:
  • UVA: 320 to 400 nanometers
  • UVB: 280 to 320 nanometers
  • UVC: 100 to 280 nanometers (mostly absorbed by Earth's atmosphere)

Each form of energy serves different functions and has distinct interactions with the Earth's atmosphere and surface. While visible light is the most familiar, infrared and ultraviolet radiation also play crucial roles in various natural processes. Most of the energy emitted from the sun in in the form of infrared light, so using infrared technology is approximating exposure to the sun, without the harm of UV light.

The human skin consists of several layers, each with distinct properties and functions. Understanding how red and NIR light navigate through these layers provides insight into their therapeutic reach.

1. Epidermis: The outermost layer of the skin is the epidermis, primarily composed of dead skin cells. Red light is adept at penetrating this layer, influencing various surface-level processes such as collagen production and inflammation.
2. Dermis: Deeper within lies the dermis, home to blood vessels, hair follicles, and connective tissues. Both red and NIR light penetrate the dermal layer, impacting blood flow, promoting wound healing, and influencing cellular activities that contribute to skin health.
3. Subcutaneous Tissue: The subcutaneous layer, rich in fat cells and larger blood vessels, poses a greater challenge for light penetration. While red light can reach this layer to a certain extent, NIR light excels in penetrating deeper, influencing cellular and metabolic processes within the subcutaneous tissues.

NIR light can affect the structure of water molecules through a process known as photodissociation or photolysis. This process involves breaking molecular bonds using light energy. While NIR light does not directly ionize water molecules, it can influence their structure in several ways:

1. Vibrational Resonance: Water molecules have natural vibrational frequencies, and NIR light is capable of resonating with these frequencies. When NIR light interacts with water molecules, it can enhance the vibrational motion of the water molecules. This increased vibrational energy may lead to changes in the structure and properties of the water.
2. Cluster Formation: Water molecules can form clusters due to hydrogen bonding. NIR light has been suggested to influence the clustering of water molecules, potentially leading to alterations in the arrangement and properties of water clusters.
3. Temperature Effects: NIR light can induce heating in water molecules by increasing their kinetic energy. The temperature rise associated with NIR exposure may contribute to changes in water structure and dynamics.
4. Hydrogen Bonding: NIR light can influence the strength and dynamics of hydrogen bonds between water molecules. Changes in hydrogen bonding patterns may affect the overall structure and properties of water.

​The concept of NIR light influencing the structuring of water into exclusion zone (EZ) water, also known as the fourth phase of water, is associated with the work of Dr. Gerald Pollack. According to Pollack's research, EZ water differs in its molecular arrangement from ordinary water, showing a structured pattern that extends beyond the traditional liquid structure.

Formation of Exclusion Zone (EZ) Water:

1. Light Absorption: Near-Infrared light is thought to be absorbed by certain molecules, particularly chromophores, present in water. This absorption may trigger changes in the molecular arrangement of water molecules, leading to the formation of structured zones known as exclusion zones.
2. Structured Water Molecules: EZ water is characterized by a more ordered structure, where water molecules align in a way that creates a distinct phase with unique properties. This structured water has been suggested to have enhanced stability and a higher viscosity compared to regular water.

Influence on Mitochondrial Function:

1. Increased Cellular Energy Production: Mitochondria, often referred to as the powerhouse of the cell, play a crucial role in energy production through processes like oxidative phosphorylation. Some theories propose that EZ water, with its structured nature, may have properties that enhance mitochondrial function.
2. Improved Cellular Communication: Structured water may influence intercellular communication, potentially enhancing signaling pathways vital for cellular processes. Improved communication between cells could contribute to better overall cellular function, including mitochondrial activities.
3. Reduced Oxidative Stress: The structured nature of EZ water has been associated with potential antioxidant-like properties. Mitochondria are susceptible to oxidative stress, and if EZ water indeed possesses antioxidant characteristics, it may contribute to a more favorable cellular environment.

It's important to note that the exact mechanisms and effects of NIR light on water structure are complex and may vary depending on factors such as the wavelength of the light, intensity, and exposure duration. The idea of NIR light structuring water has gained attention in various fields, including alternative health practices, and environmental research. The field of water structuring and its potential implications for cellular biology is still an area of active investigation within scientific communities.

Red light therapy emerges not only as a therapeutic modality but as a potent hormetic stressor, operating on a biphasic dose-response principle. In the realm of hormesis, a phenomenon where exposure to low doses of stressors triggers adaptive responses, red light therapy takes center stage by demonstrating a nuanced and beneficial relationship with the body's stress response.

Hormesis, in its essence, is the body's ability to adapt and respond positively to low doses of stress. Red light therapy, with its application of low levels of red and NIR light, acts as a hormetic stressor, initiating adaptive responses that strengthen cellular resilience and overall well-being.

The biphasic dose response of red light therapy implies that its effects on the body follow a distinctive pattern. At lower doses, red light elicits a positive response, triggering cellular repair, mitochondrial enhancement, and anti-inflammatory effects. As the dose increases, the beneficial effects continue, but there's a point where diminishing returns occur. Understanding this biphasic response allows for optimized use of red light therapy for maximum benefit.

Understanding the biphasic dose response of red light therapy allows for a personalized and optimal application. Tailoring the dose to individual needs ensures that the therapy remains within the hormetic zone, where the benefits are maximized without reaching a point of diminishing returns.

Incorporating red light therapy into your wellness routine becomes a strategic choice for embracing hormetic stress. The biphasic dose response unfolds a journey of cellular resilience, mitochondrial optimization, and enhanced well-being, showcasing red light therapy as a dynamic and adaptive ally in the pursuit of holistic health.

Red and NIR light therapy is generally considered safe with minimal side effects. However, appropriate device selection, treatment duration, and wavelength specificity are crucial for optimizing therapeutic outcomes.

It is very important to do a photosensitivity test prior to long sessions with your red light therapy device. To perform the test, turn on both the red and NIR functions on your red light therapy device and shine the light on an exposed part of your forearm, about 3 inches to 1 foot away, for 4 minutes. If you experience any discomfort or redness on your skin it is encouraged to not use your red light therapy device until you have sought professional advice from your doctor or healthcare provider.

James Corbett delivers a live presentation on How to Research Online to the Greater Reset Activation III conference on January 30, 2022. In this demonstration, James shares his screen while he answers some research questions from his listeners.