Coffee

FRIEND OR FOE?

Coffee is derived from plants. Coffee is an herb.

Moderate coffee consumption is safe for most people.

Morning coffee comes with major benefits. Coffee is one of the richest sources of antioxidants in the average person’s diet. Just one serving delivers beneficial compounds like chlorogenic acid, polyphenol antioxidants and caffeine. [1]

Coffee does not slow down your performance. Science shows time and time again that your morning coffee delivers big benefits for your health and wellness:

Coffee has been shown to raise ketone levels. Ketones help burn fat, curb cravings and power your brain.[2]

Coffee contains chlorogenic acid a compound that can help protect your mitochondria, support metabolism, and support eye health.[3]

Coffee contains compounds that increase your metabolism, help you burn fat during exercise and can boost athletic performance.

Part of coffee’s benefits come from caffeine. Caffeine has been shown to boost your metabolic rate — the speed at which your body turns calories into energy.[4] [5] [6]

Early research also suggests that caffeine supports fat-burning during exercise. One 2018 study gave participants 3mg of caffeine per kilogram of bodyweight. Consuming caffeine actually shifted their caloric burn — the participants ended up burning more body fat during exercise, versus burning carbs alone.

If you’re looking for a morning workout, plain coffee is a great place to start. Caffeine has been shown to increase athletic performance during both prolonged endurance exercise and short-term intense training.[7]

So, research supports the idea that coffee is awesome.

But there are two important things to keep in mind:

Don’t overdo it. Up to 400mg of caffeine a day appears to be safe for most healthy adults, according to the Mayo Clinic. That’s about four cups of brewed coffee.

Limit the Common Coffee Add Ons.

Not everyone likes black coffee, but it really isn’t good if you add artificial creamers and sugar to your morning brew.

While they add flavor to your mug, artificial creamers load your coffee with ingredients that can make you feel foggy and fatigued. The most popular non-dairy creamers contain franken-foods like dried corn syrup and vegetable oil, which are high in sugar and inflammatory omega-6 fatty acids.

Plus, added sugar (including “natural” sugar, like cane and coconut sugar) contributes to blood sugar spikes and energy crashes. Even plant-based creamers with almond or coconut milk can contain added sugar or binders that mess with your gut bacteria, which can ultimately impact your metabolism.

What about plain cream or half-and-half? Thanks to casein and lactose, two of the main proteins in milk, pasteurized dairy can cause digestive distress or trigger allergies in people who have dairy sensitivities.

No matter how you sip it, artificial creamers and added sugar won’t help you get all the amazing benefits of coffee. If you want a smooth-tasting brew that won’t sabotage your health goals, though, you still have options.

Go to BulletProof.com and find healthy alternatives.

REFERENCES

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665516/[2] https://pubmed.ncbi.nlm.nih.gov/28177691/[3] https://bpspubs.onlinelibrary.wiley.com/doi/10.1002/prp2.116…[4] https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X…[5] https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups…[6] https://www.ncbi.nlm.nih.gov/pubmed/7486839[7] https://journals.humankinetics.com/view/journals/ijsnem/5/s1…[8] https://www.sciencedaily.com/releases/2017/11/171121095145.h.

There are plus and negative aspects of Coffee.

If you drink coffee, you may be a special candidate for magnesium deficiency.

“When it comes to coffee and magnesium, you shouldn’t worry about it, but you should be mindful of the connection.” —Niket Sonpal, MD

“What I tell my patients who are coffee drinkers is that as long as your diet is generally healthy, you’ll get enough magnesium from your diet that it will balance out.”

Go here to find out why you need magnesium?

Dehydration & coffee?

It has long been stated that coffee floods nutrients out of your body via the urine and creates dehydration. Recently research has shown differently. Their data suggest habitual coffee drinkers could enjoy some of the same hydration from coffee as from drinking water.

Dr. Daniel Vigil from the David Geffen School of Medicine at the University of California explained how the mild diuretic effects of caffeine do not cause you to become dehydrated but instead increase your level of hydration.

Dr. Vigil explains your body doesn’t lose more fluid from the mild diuretic effect of caffeine than you take in by drinking it. He explains a headache after drinking your morning cup of coffee may indicate you’re sensitive to caffeine or that you could already be dehydrated. A study published in the American Journal of Clinical Nutrition states this as well.

*Study: No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population.

Deficiencies that can be created by coffee drinking.

Research that has been done:

Researchers from the Netherlands studied the effect of coffee consumption on blood levels of homocysteine, a naturally occurring substance that forms when the body breaks down protein.

Elevated levels of homocysteine have long been associated with an increased risk of heart disease. Exactly how this amino acid harms the heart is unclear, but our best guess is that it either makes the blood clot more frequently or damages the lining of blood vessels in the heart. (Genetic defects and vitamin deficiencies have also been shown to cause an elevation in homocysteine.)

The Dutch researchers focused on strong, unfiltered coffee, and their results are not great news for folks who drink large quantities of caffeine. After just a two-week period of drinking six cups of unfiltered coffee a day, homocysteine concentrations increased 10% in subjects who started out with normal levels.

At the same time, cholesterol levels shot up 10% and triacylglycerols (other fatty substances) 36%–both precursors to artery-clogging atherosclerotic plaque. The bottom line, according to the authors: drinking 48 oz. of unfiltered coffee a day may carry a 10% increase in risk for heart attack or stroke.

An incidental but equally important finding was that levels of vitamin B-6 decreased 21%.

Why would unfiltered coffee be more dangerous than filtered? A leading suspect is a group of substances called diterpenes, found widely in nature–and in coffee beans. Diterpenes are known to raise homocysteine levels, and the paper filters used in coffee machines are usually fine enough to catch them. Some coffee roasters prepare their beans with processes that remove some of the offending diterpenes. Check with your favorite brewer for details.

The good news for coffee lovers: increased levels of homocysteine aren’t necessarily permanent. Removing the offending agent–in this case, unfiltered coffee–will help bring the levels back to normal, as will increasing your intake of the B vitamins B-6 and B9 (folate). Vitamin supplements, green leafy vegetables and citrus fruits are good sources of folate. (See below for a good source of Vitamin B)

Plus Points

Top 4 Health Benefits of Coffee

In a recent survey by Reuters, 64 percent of Americans age 18 and over said that they enjoyed a cup in the previous 24 hours. One of the top reasons you might drink coffee is because you know that the brewed beverage helps you wake up and feel energized. What you may not know is there are actually several health benefits of coffee.

What Vitamins are in Coffee?

A cup of coffee contains:

Riboflavin (B2)

Pantothenic acid (B5)

Manganese and potassium

Magnesium and niacin (B3)

And Antioxidants

The REAL Reason You Should Drink Coffee by Dr. Eric Berg

Love your morning cup? Here’s why coffee might also be giving your health a boost:

Mental Sharpness: Coffee can increase focus, alertness, and learning ability.

Lower Disease Risk: Studies suggest coffee may help reduce the risk of dementia, Parkinson’s, gallstones, and more.

Improved Health Markers: It supports bile production, protects the liver, and even has anti-inflammatory effects.

Workout Booster: Coffee can enhance exercise performance and reduce muscle soreness.

What is in coffee that will give you these benefits –

The REAL Reason You Should Drink Coffee (thank you Dr. Berg)

You probably know that your coffee is a delicious pick-me-up, but did you know it’s also has real health benefits. That’s right, coffee is packed with benefits that go way beyond just perking you up in the morning.

(Dr. Berg has done a lot of checking to find out exactly what the benefits of coffee are)

The Mental Edge: Cognitive Benefits of Coffee

Coffee consumption has been linked to a variety of cognitive benefits that can help sharpen your mind and improve your focus.

One keyway coffee boosts mental acuity is by inhibiting adenosine, a neurotransmitter that promotes sleepiness. By blocking adenosine receptors, caffeine increases alertness and enhances learning abilities.

In fact, studies have shown that caffeine can improve reaction time, vigilance, and logical reasoning.

Boosting Mental Acuity and Focus

But the cognitive benefits of coffee don’t stop there. Research suggests that regular coffee intake may also help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One study found that drinking 3-5 cups of coffee per day during midlife was associated with a decreased risk of dementia and Alzheimer’s disease by about 65% later in life.

Another study showed that higher coffee and caffeine intake was associated with a significantly lower incidence of Parkinson’s disease.

Fighting Neurodegenerative Diseases

So, what makes coffee such a powerful protector of brain health? It turns out that caffeine is just one of many beneficial compounds found in coffee.

Coffee is also rich in antioxidants and anti-inflammatory substances that may help prevent the buildup of brain plaques associated with Alzheimer’s disease.

In fact, caffeine is a phytochemical found not just in coffee but in over 30 other plants. So, while a cup of joe may be the most popular way to get your daily dose, you can also find brain-boosting benefits in tea, chocolate, and even some soft drinks (in moderation).

Physical Health Perks of Drinking Coffee

But coffee’s benefits don’t stop at the brain. Coffee can also profoundly impact your physical health, boosting your metabolism and enhancing athletic performance.

One of the most well-known effects of coffee is its ability to speed up the metabolism. Studies have shown that caffeine can increase your metabolic rate by 3-11%, with larger doses having an even more significant effect.

This means drinking coffee can help you burn more calories throughout the day, even at rest.

Metabolism and Blood Sugar Regulation

Coffee may also help regulate blood sugar levels, which is especially important for people with or at risk of type 2 diabetes. Some studies suggest that regular coffee consumption may lower the risk of developing type 2 diabetes by up to 50%.

Enhancing Athletic Performance

In addition to its metabolic benefits, coffee can also enhance athletic performance. Caffeine has been shown to improve endurance, reduce fatigue, and increase muscle strength and power output.

This makes it a popular pre-workout supplement for athletes and fitness enthusiasts alike.

Adaptation to High Altitudes

Perhaps one of coffee’s most surprising benefits is its ability to help the body adapt to high altitudes. Studies have found that caffeine can increase the production of mitochondria, the cell’s powerhouses that generate energy. This can help improve oxygen utilization and reduce the symptoms of altitude sickness.

So, whether you’re a busy professional looking to power through your workday or an athlete striving for peak performance, coffee can be a valuable tool in your arsenal. Just remember to consume it in moderation and listen to your body’s cues.

Coffee’s Role in Disease Prevention

If the cognitive and physical benefits aren’t enough, drinking coffee may also help prevent a variety of diseases and health conditions. Your daily cup of joe could be a potent ally in the fight against illness from cancer to liver disease.

One area where coffee really shines is in its potential anti-cancer effects. Studies have found that regular coffee consumption may lower the risk of several types of cancer, including liver, colorectal, and breast cancer.

This may be due in part to coffee’s high antioxidant content, which can help neutralize harmful free radicals and reduce inflammation in the body.

Anti-Cancer and Anti-Inflammatory Properties

Speaking of inflammation, coffee has also shown potent anti-inflammatory effects. Chronic inflammation is a key driver of many diseases, from heart disease to arthritis. By reducing inflammation, coffee may help lower the risk of these and other conditions.

However, perhaps one of the most impressive ways coffee protects against disease is by supporting liver health.

Liver Health and Disease Prevention

Studies have consistently shown that coffee consumption is associated with a lower risk of liver diseases, including cirrhosis, liver cancer, and chronic liver disease.

One study found that drinking two or more cups of coffee per day was associated with a 44% lower risk of liver cirrhosis, a severe form of liver scarring. Another study showed that coffee consumption was linked to a reduced risk of gallstones and kidney stones.

So, how does coffee work its magic on the liver? Coffee contains hundreds of bioactive compounds that can help protect liver cells from damage and promote regeneration.

Your gut and your metabolism

Coffee may also help promote a healthy gut microbiome, essential for overall health and disease prevention.

Interactions with Other Substances and Conditions

While coffee can have many health benefits, it’s essential to consider how it may interact with other substances and conditions. From medications to lifestyle factors, several things can affect how your body responds to coffee.

Coffee and Medication Interactions

One important interaction to be aware of is between coffee and certain medications. Caffeine can interfere with the absorption and metabolism of some drugs, potentially altering their effectiveness or causing unwanted side effects.

If you take any medications regularly, it’s always a good idea to check with your doctor or pharmacist about potential interactions with coffee. Read:
Will it Interfere with the Other Things I’m taking? 

Another factor that can influence the effects of coffee is hormonal birth control. Studies have found that women who take birth control pills metabolize caffeine more slowly than those who don’t.

This means that the effects of caffeine may last longer and be more pronounced in women on hormonal contraceptives.

Lifestyle Factors

Lifestyle factors like smoking and alcohol consumption can also interact with coffee in complex ways. Some studies suggest that the combination of coffee and cigarettes may increase the risk of certain health problems, like osteoporosis.

On the other hand, moderate alcohol consumption may enhance some of the beneficial effects of coffee, like its anti-inflammatory properties.

Ultimately, the key to maximizing coffee’s health benefits is to consume it in moderation and be mindful of how it interacts with your unique physiology and lifestyle.

By staying informed and listening to your body, you can enjoy your daily coffee while minimizing any potential downsides.

Conclusion

These are the incredible health benefits of coffee backed by science. From sharpening your mind and revving up your metabolism to protecting your liver and even fighting off diseases, this beverage is a true superhero in a cup.

But here’s the best part: you don’t need to feel guilty about your daily coffee habit. You can feel pretty darn good about it! Just remember, moderation is key.  Stick to a reasonable amount, skip the sugary add-ins, and enjoy the buzz of knowing you’re doing your body a world of good with every sip.

“So, raise your mug and cheers to coffee – your delicious, health-boosting best friend. Who knew something so tasty could be so good for you too?”

Health Benefits of Coffee: (from People’s Pharmacy)

Science has been contradicting the puritan view for decades. Take coffee, for example. There is growing evidence that this popular morning beverage has health benefits. For one thing, coffee is rich in antioxidant compounds.

People who drink three to four cups of coffee daily are significantly less likely to be diagnosed with type 2 diabetes (European Journal of Nutrition , June 2016). In addition, coffee drinkers appear less prone to congestive heart failure, stroke and coronary heart disease (Progress in Cardiovascular Diseases , May-June 2018).

A recent meta-analysis of 40 studies found that coffee drinkers were less likely to die prematurely, with the fewest early heart disease deaths among those sipping 2.5 cups a day (European Journal of Epidemiology, Aug. 2019). Those who consumed two cups daily had lower rates of cancer as well.

Coffee to Promote Bowel Function:

One additional benefit of coffee: when people are hospitalized for abdominal surgery, they recover bowel function sooner and can be discharged earlier if they drink coffee (Diseases of the Colon and Rectum , Aug, 2019). In a study of 100 people, half got a cup of coffee with each meal and half got decaf tea instead. Nurses have recognized this advantage of coffee for quite some time.

Does the Caffeine in Coffee Affect Neuropathy?  

One of the things we found is that some people are unknowingly creating a vitamin B deficiency as a result of their daily activities.

B vitamins are vital for healthy nerves *

For example, some of the things that cause a B vitamin deficiency are heavy drinking of coffee, tea and soft drinks due to caffeine content. This includes de-caffeinated coffee, tea and soft drinks. These beverages act as diuretics that cause the loss of both water and water-soluble B vitamins from the body.

Your Metabolism & Coffee

As above, evidence suggests that regularly drinking black coffee provides significant amounts of polyphenols and antioxidants linked to improved cognitive function, reduced risk of metabolic syndrome and colorectal cancer, and may protect from chronic inflammation.

https://pubmed.ncbi.nlm.nih.gov/29167102/ – Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes

Better Coffee?

While there are multiple benefits to drinking coffee, it is crucial you are drinking dark roast, organically or biodynamically grown coffee beans. The brown to black coffee beans you take out of the bag begin their life green. They are roasted at high heat to release their flavor.

Coffee growers use a lot of chemicals on their plants, and this can outweigh the benefits. Drink organic coffee.

Want to stop drinking coffee? 

Getting off of coffee. If you avoid it completely, be aware that at first you might experience headaches, fatigue, or dizziness due to withdrawal symptoms. However, after a week or so, your energy level and mood should improve.

It is recommended that you cut down the amount of coffee you drink daily gradually and then get to one small cup in the morning and then gradually lessening the amount over a two-week period until it’s eliminated altogether.

What to take if you find you have a problem with the caffeine?

You can go for decaffeinated coffee, but it needs to be organic Swiss water-pressed decaf coffee, as commercial decaffeinated coffees can contain toxic chemicals used in removing the caffeine.

Recommended Supplements to take.

Magnesium 

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