Is Coffee a Superfood?

 

Coffee does not just taste good and provide increased energy – it is an anti-aging superstar.   In fact it is one of the healthiest and most beneficial foods you can drink!

Regular Coffee consumption benefits

2 – 3 cups of Coffee cuts type 2 diabetes risk by up to 60%.  This benefit occurs in large part because caffeine in coffee activates the AMPK enzyme enhancing blood sugar regulation and fat burning.

Regular coffee intake reduces cardiovascular disease risk by 10 -15% including stroke and heart attack.

Caffeinated coffee reduces the risk of developing cardiac arrhythmias (abnormal heart rhythms)

Coffee activates the NRF2 enzyme which increases the production of cellular anti-oxidants including glutathione.  Glutathione is often called the Master Anti-Oxidant and levels decline with age.

Coffee reduces DNA damage which is the primary trigger for cancer.   Dark coffee drinkers have a 23% lower level of double-strand DNA breaks.  Double strand DNA breaks are the worst type of DNA damage and directly associated with cancer initiation.

Coffee reduces liver cancer risk by 15 – 20% and endometrial cancer by about 10% and decreases the risk of liver cirrhosis.

Maximum cancer-protective benefits are observed with 4 – 5 cups daily.

Coffee and the Brain

Regular coffee intake has powerful brain benefits including:

Regular coffee drinkers consuming 3 – 4 cups per day experience a 34% – 37% drop in Parkinson’s and Alzheimer's risk.

Even moderate caffeine intake (2 cups per day) slows cognitive decline

Caffeine is key to brain benefits - caffeine blocks adenosine A2A receptors – reducing inhibitory signals in Parkinson's and reduces neuroinflammation.

Polyphenols in coffee improve blood flow and oxygen to the brain and increase Brain Derived Neurotrophic Factor (BDNF) and decrease inflammation through the activation of the NRF2 enzyme.   Caffeine increases the absorption of these beneficial polyphenols.

Coffee and the Microbiome

Each cup of coffee delivers 2 grams of soluble fiber and a pharmacy of beneficial polyphenols.   Coffee intake is likely the single strongest dietary factor shaping the microbiome – enriching 115 bacterial species in your gut. These polyphenols increase Short Chain Fatty Acid production which has numerous benefits.   Feeding beneficial bacteria in the gut ecosystem generates metabolites that lower inflammation, lower cholesterol and provide neuroprotection to the brain.

Caffeinated vs Decaffeinated Coffee

Although there are definite benefits to drinking caffeinated coffee – decaf coffee still confers benefits.   However some benefits - like the cognitive benefits - are less pronounced when caffeine is removed.   Decaffeination is not a big issue from a toxin standpoint.  Chemical residues in decaffeinated coffee are way lower than stringent standards set by the FDA.   In addition there are solvent free decaffeination processes and products available.

In addition caffeine intake in the afternoon is not a good idea because it disrupts circadian rhythm – even if you feel you still sleep well. So if you are a fan of coffee in the afternoon it is best to switch to decaf!

Is Organic Coffee worth it?

The short answer is yes – particularly if you drink a lot of coffee. Non-organic coffee is among the most heavily chemically treated foods, with beans exposed to compounds such as glyphosate (Roundup), organophosphates, pyrethroids, and carbamates. While roasting reduces some residues, studies confirm that small amounts can remain and make their way into your cup. Over time, cumulative exposure—even at low levels—has been linked to risks including neurological disorders, hormone disruption, respiratory issues, weakened immune function, and increased cancer risk.

What about mold in coffee?

Large scale testing shows that mycotoxin levels from mold in coffee are not a concern and roasting destroys 70 – 90% of mycotoxins.  In addition, brewing further reduces any remaining traces of these toxins.   Coffee drinkers have lower kidney and liver disease risk suggesting minimal mycotoxin concern.

What about adding milk/dairy to coffee?

Dairy in coffee binds to beneficial polyphenols and reduces their absorption substantially so black coffee is better.

Another alternative is using plant-based milks which minimally affect polyphenol absorption.

What about Medium Chain Triglycerides?

MCT’s do not bind polyphenols and in small doses may improve the cognitive benefits by boosting ketone production.

What about the Brewing Method/Variety of Coffee/Growing Region?

Brewing method matters – filtered coffee is better – and unfiltered types of coffee reduce the benefits of coffee.   Diterpenes in unfiltered coffee can increase LDL cholesterol.  

Dark Roasting reduces polyphenol content including the most studied coffee polyphenol chlorogenic acids. 

Cold brew has the highest anti-oxidant/polyphenol content because these compounds are not destroyed by brewing.

Instant coffee also has high levels of anti-oxidants and polyphenols for the same reason.

The Arabica variety of coffee plant tends to have less polyphenols than the Robusta variety which have higher caffeine content and higher levels of chlorogenic acids.

Coffee beans from higher elevations have fewer antioxidant – think Columbian coffee.

Coffee beans from equatorial regions (think Ethiopia and Kenya) have higher levels of antioxidants

Does L-Theanine reduce coffee anxiety?

The combination of 100mg – 200mg of L-Theanine with 200mg caffeine improves focus and mental performance while reducing anxiety and mitigating increases in blood pressure higher doses of caffeine can cause.   L-Theanine is very safe, and the powder has no taste and easily dissolves in coffee!

The Many Benefits of Creatine

Creatine provides a key source of energy for your cells including muscle and brain cells.   Creatine regenerates ATP (Adenosine Triphosphate) which is the energy currency used by all your cells.    

Creatine for Increased Muscle Strength, Size, and Power

Creatine supplementation can help build muscle strength, size and power through several important mechanisms including improving muscle recovery.

Creatine improves muscle recovery between sets of resistance training exercise allowing you to recover faster so you can do more sets in a fixed amount of time.

Creatine allows you to recover more between repetitions of an exercise within a set meaning you can do more repetitions during a set of exercise.

Creatine also helps you recover faster between workouts allowing you to workout more frequently.

Collectively this allows you to use heavier weights, do more repetitions and more sets of exercise which is key to building muscle strength, size and power!

Creatine and the Brain

Research has proven that creatine supplementation can improve brain function.  Just like with muscles the brain uses creatine as a fuel source.

Brain levels of creatine are affected by aging, depression, schizophrenia, panic disorder and reduced physical activity.

Several studies have shown improved brain function from creatine supplementation.  A 2018 systemic review examined 6 of these studies and concluded that creatine can indeed improve short-term memory, intelligence, and reasoning.    

Creatine has also been shown to be especially useful in brain injury such as concussions. During many brain injuries there is a cellular energy crisis induced and creatine is a key energy source.

Creatine also supports mental health and helps with depression.   In the review article Creatine Supplementation in Women’s Health: A Lifespan Perspective – authors point out that “dietary creatine intake is inversely proportional with depression occurrence: with a 31% greater incidence of depression in adults in the lowest quartile of creatine intake.”

The Unique Benefits of Creatine for Women

The article goes on to point out several reasons that creatine supplementation can be especially beneficial for women.  For example - women naturally store only 10% as much creatine as men!

The article also points out that “creatine supplementation may be of particular importance during menses, pregnancy, post-partum, during and post-menopause.   The menstrual cycle may influence creatine homeostasis due to the cyclical nature of sex hormone regulation.”

Creatine supplementation is especially useful for people who do not eat meat since this is the primary dietary source of creatine, and this is particularly relevant for women because they are twice as likely as men to say they do not eat meat.

Creatine For Seniors

Another group that can reap benefits from creatine supplementation is seniors!  With aging and inactivity muscle wasting and atrophy occurs – particularly in fast-twitch muscle fibers which produce the most force.   These are the types of muscle fibers that benefit most from creatine supplementation.  

Creatine has been shown to quickly improve muscle strength in conjunction with resistance training significantly more than just resistance training.

Since creatine also improves brain function and memory through improved cellular energy it can produce big benefits all the way around for seniors.

Creatine and Bone Health

Emerging research has also uncovered how creatine improves bone health.   Creatine reduces osteoclast activity which reduces bone breakdown.   It also increases osteoblast activity which increases bone building.   When combined with resistance training this can help prevent osteoporosis.    However this is much more effective if begun before bone loss begins to occur so women should focus on strength training throughout their life and in mid-life to prevent osteoporosis.

Creatine and Sleep Deprivation

Recent research has also shown that high dose creatine supplementation can help mitigate the negative effects of sleep deprivation.    This requires a higher dose of 20 grams.  Studies have shown that creatine supplementation can improve cognitive performance in sleep-deprived individuals, including enhancing processing speed and short-term memory.  

High dose creatine supplementation is not recommended on a regular basis, and it will not substitute for consistent lack of sleep! 

How much creatine to take for benefits? 

For general strength and muscle building 5 grams per day of supplemental creatine is plenty to reap the benefits.  There is science showing that loading doses of up to 20 grams per day can speed up benefits but over time 5 grams on a consistent basis is plenty to get all the benefits.   For bone health a slightly higher dose of 8 grams per day is recommended.

Creatine Safety

Concerns are often raised over creatine and kidney health – like those raised about protein intake harming the kidneys.   This is a myth that simply will not die despite the scientific facts – creatine in moderate doses (like 5 grams per day) does NOT do any damage to normal, healthy individuals with normal kidney function.   For the full low down on this myth see this previous blog post: http://workoutanytime.blogspot.com/2018/10/is-creatine-safe-for-your-kidneys.html 

The 3/7 Method of Strength Training: Better Results in Less Time!

Strength Training science is always advancing and one of the newer discoveries is the use of a specific strength training protocol called the 3/7 method.  When researcher Jacques Duchateau heard about the protocol from a Swiss Track and field Coach John-Pierre Egger he decided to test it in his lab.

The 3/7 method uses a weight that is 70% of your one-rep max (typically a weight you can perform 12 repetitions of an exercise before reaching momentary muscular failure).   You lift this weight in five sets of 3, 4, 5, 6, and 7 reps with just 15 seconds of rest between each set.

The researcher and his colleagues published their study on the method in Exercise and Sport Sciences Reviews which compared the 3/7 method against various other protocols for bench press.   For both strength and muscle growth the protocol outperformed 4 sets of 6 reps with 2.5 minutes of rest between sets and produced similar results to 8 sets of 6 reps, all with the same weight!

The key advantage of the 3/7 method is that it takes just 5 minutes.   The key to this and any other protocol is hitting failure.   In this case if you pick the right weight you will hit failure in each of the last 2 sets.

Give it try in order break a plateau in your progress!

Standup Paddle Boarding for Balance, Core, Endurance and Strength!

 

Stand-up Paddle Boarding (SUP) is a fun activity that almost anyone can learn, and it is one of the best workouts available!   Stand-up Paddle Boarding is low impact and provides a combination of balance, core, strength, and endurance. Since you are standing you have to use everything from your feet (wow do you use your feet!) all the way up through your entire shoulder girdle.  Because you are standing your arms never have to go above shoulder height which means that there is much less stress on the rotator cuff muscles than kayaking.  You use your shoulders heavily but your shoulders are stressed in the position where they are naturally most stable and strong so much better than kayaking for those with shoulder and neck issues!

Just standing on a Paddle Board forces you to stabilize your entire body and core, and it is one of the best activities available to develop balance.   Best of all if you do fall you land in the water and getting back on the board is very easy!  

SUP Technique Breakdown

Learning to SUP is easy but mastering the stroke and maximizing your speed takes a lot of practice.  The first thing to focus on is NOT pulling the water!     Instead you want to plant the blade in the water and pull yourself and the board up to the paddle blade.   Imagine that you are stabbing the paddle firmly into soft sand then pulling yourself and the board up to the paddle.   If you can clearly visualize the difference here it will go a long way to getting your stroke where it needs to be for optimum speed.   Think about grabbing the water NOT pulling the water by you!

Reach

Once you get a little feel for it start looking at how far you are reaching forward to put your paddle in the water.   You want to reach as far as possible each time you stroke, BUT there is a limit based on your particular anatomy, shoulder strength and balance.    If you reach too far you can overstress your low back, shoulder or just be off balance which is counter-productive.

Catch

This is where the blade of the paddle enters the water.    Make sure the entire blade enters the water before you begin to pull.   The catch should be as smooth and clean as possible with no splashing.

Pull

Now you are ready to apply power to the paddle.   Use your entire body for this part of the stroke.   It is NOT about using your arms.   Rather your arms merely connect you to the paddle through your hands and you use the rotation of your torso, hips, and shoulders to drive your paddle!  Try to relax your arms as much as possible to perfect this technique. Do not pull too far back as this will actually slow you down.   Once the paddle passes your hips if you keep pull you are actually pulling the paddle up meaning you are pulling the paddle board down and this only slows you down.

Release

After the pull you need to release the paddle from the water.    Like the catch you want this movement to be quick, smooth, and with zero splashing.   Feathering the blade of the paddle creates a smooth release and set-up for the next catch.   You feather by dropping your top shoulder, “breaking your wrist inward”, or a combination of both.  

Recovery

Once you release the paddle you are ready to set-up for the next catch and pull.   Try to relax during this phase – the key to optimum paddle technique is learning to set a rhythm between tension and relaxation and ultimately getting your breathing into a rhythm with the stroke.  The first time you feel this come together it is amazing – really zen!  So stay relaxed and let go of the tension you produced in the catch and pull and smoothly swing the paddle forward to prepare to drive the blade fully into the water for the next pull!

 How many calories can you burn Paddle Boarding?

Obviously your actual calorie burn will depend on the intensity of effort you are putting into paddling along with your height, weight, and the wind and water conditions you are paddling in.     However here are some estimates based on people weighing between 165 and 200lbs :

            Casual Paddle Boarding – 300 – 430 calories per hour

Yoga on Paddle Board – 416 – 540 calories per hour

Touring on a Paddle Board – 615 – 708 calories per hour

Surfing on a Paddle Board – 623 – 735 calories per hour

Racing a Paddle Board – 715 – 1,125 calories per hour

So if you have not taken the plunge yet – google “Stand-up Paddle Board Rental” and find a rental location and give it a whirl.   Rentals including paddle, board, and lifejacket are generally $25 - $35 per hour so get out there and give it a go!