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black_coffeeCoffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not, and a recipe that you will want to try!

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Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much – because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

  • Stimulates the brain
  • Boosts metabolism
  • Boosts energy and exercise performance
  • Increases your stress hormone cortisol
  • Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

  • Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
  • Increased sleep disruption
  • Lower risk of Alzheimer’s and Parkinson’s
  • Lower risk of developing type 2 diabetes
  • Lower risk of certain liver diseases
  • Lower risk of death (“all cause mortality”)
  • Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Coffee and coconut oil?

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This may seem weird but…..my good friend Carl Peterson- who is a world class triathlete, swears by his coconut oil coffee. He  believes it was the one change he made to his diet over the winter that has helped him avoid the winter weight gain that usually happens during his off season. Coconut oil is known for its various  health benefits, so if you like the taste of coconut, why not give it a try!

Adding coconut oil to coffee is a very simple process. All you need is your favorite brand of coffee, organic coconut oil, and your choice of sweetener (if you like). You can choose between Stevia, raw honey, vanilla extract, or coconut sugar.

The best way to mix coconut oil in coffee is through the use of a blender. I used my Nutri Bullet when I tried this recipe. While making coconut oil in coffee without a blender is possible, you’ll be left with a film of oil on the very top.

To prepare the drink, simply brew your coffee then place it into your blender. Add in one teaspoon of your sweetener (optional)  then one to two teaspoons of coconut oil. Blend the mixture on high until it turns a light color — this could take about 30 seconds. Once it’s blended just pour it into your cup and enjoy!

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

  • People with arrhythmias (e.g. irregular heartbeat)
  • People who often feel anxious
  • People who have trouble sleeping
  • People who are pregnant
  • Children and teens.

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

  • Give you the jitters?
  • Increase anxious feelings?
  • Affect your sleep?
  • Give you heart palpitations?
  • Affect your digestion (e.g. heartburn, etc.)?
  • Give you a reason to drink a lot of sugar and cream?

Do I drink coffee? Yes I do, but mornings only. One cup of rich, black coffee.  But I did go without for 3 weeks a few years back, eliminating coffee to see how I would feel.  That was also the kicker to ditching the milk and sugar. Although I did end up returning to my morning cup of Joe, eliminating coffee for 3 weeks helped me understand how my body was reacting and affected by coffee- and what worked best for me.

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.

And if you want some help with what to eat and how to workout for a leaner, stronger you, check out my 30 Day Slim & Sculpt Program. You’ll be amazed at the difference 30 days can make!

30 Day Slim & Sculpt

 

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

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