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!    

Should You Wear a Weighted Vest?

 

Two of the newest workout trends are wearing a weighted vest and also “rucking” which is walking with a weighted pack.  Both of these options have actually been around for quite some time, and there is solid research showing the benefits of adding weight to your body for exercise and daily activities.

What Weight should you use?

Start with 5-10% of your body weight to allow your muscles, bones and joints to adapt without causing injury.  Example: If you weigh 150lbs start with a vest between 7.5 and 15lbs.  Gradually increase the vest weight as your strength improves but avoid exceeding 15-20% of your body weight to prevent strain and injury.

Incorporate into Daily Activities

Just wearing a weighted vest while walking increases resistance, engages more muscles and burns more calories.  Studies show that walking with a weighted vest can increase calorie burn by 10-15% compared to regular walking.

Wearing a vest while climbing stairs or hills increases intensity – leading to greater strength gains and increased calorie burn.

Wearing a vest during household chores, yardwork, and errands adds resistance and boosts energy expenditure without requiring extra time.

Use in Workouts for an Added Challenge

Wearing a vest during bodyweight exercises such as squats, lunges, push-ups, pull-ups, and planks increases the overload increasing strength and power.

Using a vest during running is best reserved for more advanced runners.   Start gradually with a lighter weight vest and gradually increase time and weight used to prevent strain and injury.  The best vests for running and jumping and use during sports are form fitting so that the weight of the vest does not move up and down. Hyperwear Weighted Vests are some of the best for these activities: https://hyperwear.com/

Using a vest during jumping and while playing sports can improve strength, power and endurance dramatically over time. The key is using a form fitting, snug vest and not using too much weight so that your form and movement patterns are not altered which can cause injuries and alter movement mechanics in a negative way.

Progress Gradually

Start with low impact activities such as walking and light household chores before progressing to higher intensity activities.

Listen to your body: reduce weight or take breaks if you experience discomfort or pain.

Increase weight slowly: as you adapt, add weight in small increments (2 – 5% of your body weight) to continue to progress.

Key Benefits of Weighted Vests

·        Increased calorie burn

·        Enhanced strength

·        Increased bone density

·        Improved endurance and cardiovascular health

·        Time efficiency

The Many Benefits of Watermelon

 

Watermelon is a summertime favorite across America, but it does not just taste great – it is great for you!  It is a cousin of cucumbers, pumpkins, and squash.  

One of the reasons watermelon is beneficial is that it contains a high quantity of lycopene which is a powerful plant chemical that gives watermelon its red color like tomatoes (another source of lycopene).     Lycopene is a potent antioxidant, and watermelon contains 1.5 times more lycopene than tomato, which is the more commonly known source of lycopene. 

Lycopene is a carotenoid, similar in structure to beta-carotene associated with carrots.   However, lycopene is much more potent than beta-carotene and provides many unique benefits. In one study, men with the highest plasma levels of lycopene were 55 percent less likely to have a stroke than those with the lowest levels. 

Lycopene Fights Cancer

Scientists at the University of Portsmouth showed that lycopene slows the growth of breast and prostate cancer by interfering with signaling pathways that facilitate tumor growth. Lycopene also slows the growth of renal cell cancer and helps prevent the cancer from occurring in the first place. Lycopene has also been shown to work to combat the negative effects of HPV infection (Human Papillomavirus) which is the cause of cervical cancers, uterine cancer, and certain throat cancers. It helps the body combat this virus. 

Lycopene and Eye Health

Lycopene protects eyes from oxidative stress that causes many eye diseases and is one of the strongest eye nutrients you can consume.  It may even have the capacity to delay or even prevent cataracts.  Through its antioxidant and anti-inflammatory effects, lycopene can help slow or stop processes that lead to macular degeneration. 

Lycopene Reduces Neuropathic Pain

Neuropathic pain is pain from nerve damage often accompanied by tissue damage.   It has many causes including diabetes and injuries.   Pain can be severe and difficult to treat. Lycopene has been shown to safely reduce diabetic neuropathy in a study published in the European Journal of Pain. 

Lycopene and Heart Health

Lycopene can help prevent high blood pressure and coronary heart disease. 

L-Citrulline

In addition to lycopene watermelon contains l-citrulline – particularly if you eat/juice the rind that has the highest amounts.   L-citrulline is an amino acid that is converted into l-arginine in the kidneys.   Through this process it helps boost levels of Nitric Oxide (NO) which is very important for circulation and through this process can help reduce blood pressure and treat erectile dysfunction.   In fact, citrulline supplementation has been shown to improve erectile function in men.   

Are Multi-Vitamins Really a Waste of Money?

Multivitamins that provide essential vitamins and minerals at doses that provide greater than 100% of the RDA are the most commonly used dietary supplements.

Major press outlets have been pushing a highly negative narrative about Multivitamins such as:

 

• “Multivitamins are a waste of money for most people”

• “Multivitamins continue to disappoint”

• “Multivitamins and Supplements—Benign Prevention or Potentially Harmful Distraction?”

A key theme the press pushes is that people who take multiple vitamins use them to attempt to compensate for unhealthy lifestyle practices like smoking, drinking excessive alcohol, taking drugs, etc.   Is this true?

The answer is NO!.  The overwhelming majority people take multivitamins as an addition to a healthy lifestyle. A study looking at the health habits of nutrition supplement users concluded that:

 “Dietary supplements are used by half to two-thirds of American adults, and the evidence suggests that this usage is one component of a larger effort to develop a healthier lifestyle. Dietary supplement users tend on average to be better educated and to have somewhat higher incomes than nonusers, and these factors may contribute to their health-consciousness. Dietary supplement use also tends to be more prevalent among women than among men, and the prevalence of use increases with age in both men and women. Numerous surveys document that users of dietary supplements are significantly more likely than nonusers to have somewhat better dietary patterns, exercise regularly, maintain a healthy weight, and avoid tobacco products. While supplement users tend to have better diets than nonusers, the differences are relatively small, their diets have some substantial nutrient shortfalls, and their supplement use has been shown to improve the adequacy of nutrient intakes. Overall, the evidence suggests that users of dietary supplements are seeking wellness and are consciously adopting a variety of lifestyle habits that they consider to contribute to healthy living.”

The press also frequently publishes articles stating that nutrition supplements either do not work or that they are dangerous. Is this true?

In almost every case when you look at these studies you find a number of factors which negate their validity and usefulness including:

Many are sponsored by drug companies who design the study to deliberately prove a supplement does not work.   For example, the Cosmos Trial sponsored by Pfizer used Centrum Multivitamin to examine how this multivitamin affected cancer risk.  The problem is that Centrum is uses inferior forms of many nutrient forms while also using far from optimal doses.   All that can be concluded from this “research” is that Centrum did not affect cancer outcomes.

As to Nutrition supplements being dangerous – that is a VERY misleading statement.   Let’s look at the facts – not the hype!   

To put the danger of nutrition supplements into perspective consider that drug overdoses currently kill over 85,000 Americans each year.   Non-Steroidal Anti-Inflammatory Medications like aspirin and ibuprofen alone routinely kill over 7,000 people every year.  Opioids alone account for 50,000 deaths and are the leading cause of death for Americans under 50 years of age!

Now what about deaths from nutritional supplements? 

According to the American Association of Poison Control Centers, which has been tracking supplement and drug issues for over three decades, there have been 13 alleged deaths from vitamins in 31 years!  Let that sink in 13 in 31 years is less than 1 death per year compared to over 85,000 deaths from pharmaceuticals every year.