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Message: <blockquote data-quote="Veritas" data-source="post: 4209736" data-attributes="member: 55012">Another tip, avoid caffeine after about 10 AM, the half-life of caffeine is 6 to 7 hours. Meaning if you have a cup of coffee at 4 PM, 50% of the caffeine is still attached to receptors in your brain preventing sleep at 10 PM.The reason I mention this is sleep, should be a high priority for you. Studies have shown two groups of people put on the exact same calorie restricted diet, but one group getting a full eight hours of sleep, and the other having their sleep restricted to even just 6.5 hours resulted in dramatically different results. The group that got less sleep, lost most of the weight in lean muscle while the well rested group lost most of the weight in fat.Not to mention all of the other benefits sleep provides, almost no one can perform anywhere near their best on less than 7.5 hours a night. There is a very small percentage of people who can, but if you think it’s you, you’re probably wrong. You’re far more likely to be struck by lightning statistically speaking, then be in that group. Like drunk people that can’t tell how drunk they are, sleep deprived people don’t realize how poor their performance is compared to if they were well rested.</blockquote>