Caffeine & Coffee
So today my goal is to accomplish 3 things
1 Dispel some myths about caffeine
2 Tell you about the science behind it
3 Give you some tips on how to implement this into your life
Separating Caffeine Fact from Fiction
Consuming Caffeine will burn fat - Mostly Fiction
Caffeine mobilizes fat into fatty acids, but it’s up to you to actually do the physical activity required to burn them
Caffeine is bad for my heart - Fiction
Caffeine is perfectly fine in most doses, only chronic overconsumption has been shown to have potentially negative consequences (more on what we can define as overconsumption later)
Caffeine will keep me up at night - Fact
Caffeine inhibits receptors that tell you when you’re tired which can cause it to be difficult to fall asleep
Alright now that we’ve got some myths out of the way let’s move on to a little more about what caffeine actually does
Caffeine Science
So what exactly does caffeine do?
Caffeine prevents the binding of adenosine in the brain. Adenosine is essentially a hormone that slows your body down when you’re tired. This also causes an increase in dopamine (pleasure) and norepinephrine (fight or flight). Norepinephrine turns out to be pretty important here as it has been shown to both decrease appetite as well as mobilize the fat from your fat cells into fatty acids that can be burned with physical activity. So caffeine has the potential to have some pretty solid effects.
But…
There are also some drawbacks to caffeine use
Caffeine can affect your hormone balance, drinking lots of caffeine while already stressed and under-rested can elevate cortisol levels which we don’t want. Cortisol has all kinds of nasty side effects.
Weight Gain
Mood Swings
Anxiety
Caffeine also has the potential to decrease your sleep quality like I said earlier if you consume it too close to bedtime. In my experience, I just don’t get tired enough to go to sleep, so I end up tossing and turning.
Another effect to be aware of is that the more caffeine you consume, the more Adenosine receptors your body develop in response. So as you consistently drink caffeine you'll need to consume more and more to reach the same level of alertness. This is why I choose to refrain from drinking coffee unless I feel I really need it. I enjoy getting the sensation of caffeine from 1 regular cup of coffee and I don't want to have to increase that to two any time soon.
That’s all Great, but How do I use this in my Life
Try to eliminate over consumption of coffee
My opinion on the definition of overconsumption is when it starts to become something you’re overly reliant on, or you’re consistently exceeding 400-600 mg per day. (4-6 cups of coffee a day)
Don’t drink your coffee at night!
Unless you’re not planning to sleep anytime soon as caffeine can stay in your system for multiple hours
Consume some caffeine before the gym to mobilize your fat stores
Don’t sweat it if you down 8 cups in a day to pull an all nighter for something crazy important because at the end of the day it won’t kill you.
What’s your favorite way to get your caffeine fix?
Let me down below and let me know if you learned anything!
Thanks for reading!
My Research/Further Reading
http://www.apa.org/gradpsych/2015/11/coffee.aspx
https://www.researchgate.net/publication/315611897_Review_of_Caffeine-Related_Fatalities_along_with_Postmortem_Blood_Concentrations_in_51_Poisoning_Deaths**
You're absolutely on the mark when you say caffeine can elevate cortisol levels. Caffeine is one of the biggest contributors to adrenal fatigue. I personally love coffee and caffeine... ever since I was introduced to it in my sipping cup (no joke). I was an early addict of caffeine and coffee.
But in my early adult life I went on to redbulls... no less than 2ce a day on top of my coffee habit. The result? Today, I'm 28 and I have damaged adrenal glands. Little did I know, every time I took a sip of caffeine I was stressing my adrenals and increasing the stress hormone cortisol. Don't get me wrong, I adore the smell and taste of coffee but it should come with a warning label ;)
Very interesting article. I haven't much thought about caffeine since I was a student. I have to add, however, that you skipped over the effects as a phosphodiesterase inhibitor. The short of it is that phosphodiesterase inhibits cAMP int the production of ATP from ADP. So, inhibiting the inhibitor causes glucose to be sucked into the cells and metabolized at alarming rates and in an unchecked manner, reducing circulating blood/glucose levels. This is why drinking large quantities of coffee causes the "jitters". I enjoyed the article; keep up the good work!
Going to go ahead and look into that right now! Thanks for reading
One or two cups of coffee a day is good for the soul... IDC what they say!
Couldn't agree more!
Great read! I agree completely with this: "I choose to refrain from drinking coffee unless I feel I really need it".
I refused to become someone who needed coffee to just feel "normal" or have energy for work so I decided to get off it completely 2 months ago. I do miss it, especially the creativity boost, and quitting was a bitch at first. Now my energy levels are way higher than they used to, I sleep better and if I decide to treat myself once in a while it will taste even better with a stronger effect. Win-win.
@kylek717 Thank you for the post. Caffeine is an interesting drug..I definitely think we could do without it if we restore our adrenal glands to optimal health and utilization function. But then again Coffee has a high antioxidant profile which is nice, so I suppose caffeine free is an alternative. I have been hypothesizing that cold brew could be the better option as it doesn't have any heating/fire process.
con respecto al cafe siempre ha habido controversia , estudios que dicen que es malo y no se debe tomar, otros que se deben beber varias tazas al dia por que es bueno para la salud. Tu articulo sobre el tema me parece muy interesante
i'm on cup 23 been awake 38 hours
Great
Great. Thanks for sharing. I'm starting to follow you.
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Great purest. Thanks for the references.
One question though.
Did you find any information that speaks to over-consumption or daily consumption over an extended period of time? For example we build up a tolerance to alcohol or we build up a tolerance to marijuana make a requirement for more of the drug or more of the substance to get a desired effect. Does the body do the same thing with caffeine?
If so are the benefits reduced or requiring more caffeine to achieve the same benefits?
Its real good no matter what the research shows!
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interesting, i take my coffee in the morning mostly with a bit of butter
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