It’s extremely common to think that coffee (alone) has a negative impact on our health. As in North America, cutting back on coffee is usually what the doctor recommends – right after he puts you on a statin and tells you to cut back on red meat and eat less salt.
The problem isn’t coffee, the problem is you’re a CARB-aholic!
Not including the MANY known benefits as a mental and physical performance aid, regular coffee consumption reduces risk of stroke (1, 2), type 2 diabetes (1, 2, 3), gallstones, liver disease (1, 2), Parkinson’s, heart disease, Alzheimer’s, and several types of cancer:
- 110,000 participants over 24 years, saw a 17% reduction in the development of skin cancer from drinking coffee.
- 67,000 women who drank 4 or more cups per day had a 25% lower of endometrial cancer (lining of the uterus)
- 489,706 people had a reduced colon cancer risk by drinking more than 4 cups of coffee per day
Many forget that coffee comes from a berry – which like most berries, has a high level of antioxidants. More specifically, coffee is high in caffeic and chlorogenic acid, and this has been shown to neutralize free radicals and lower inflammation.
In 2004, scientists at the University of Oslo, Norway, determined that coffee provided almost TWICE the usable antioxidants (11.1/17 mmols) compared to vegetables, fruit, tea, wine, and grains COMBINED!
The other reason coffee is so effective at reducing disease risk is because it’s been shown to improve insulin sensitivity, and resting metabolic rate. With insulin sensitivity being the antithesis to metabolic dysfunction (insulin resistance), and helping prevent the hyperglycemia and elevated blood markers predicative of heart disease, diabetes, and cognitive dysfunction. And our metabolic rate determining the energy we burn at rest (or when not exercising), and therefore helping prevent unnecessary fat storage.
Maybe this is why coffee drinkers live, on average, 5 years longer than non-coffee drinkers….?
Interestingly, most of the research studies mentioned above found better reductions in disease risk when greater than 4 cups per day were consumed. And some, like the colon cancer study from the American Journal of Clinical Nutrition, showed greater reductions with those who consume more than 6 cups per day!
Keeping in mind (of course), that this doesn’t mean you should be religiously attempting to hammer back 4-6 cups of coffee per day to “get healthy” – as there is definitely a right and wrong way to consume this beneficial beverage.
To determine whether your coffee consumption, it’s important to consider the following questions:
- When you’re consuming it?
- How you’re consuming it?
- What the rest of your nutrition and lifestyle look like?
The sad part being, that a good portion of the population is doing coffee all wrong! And it’s leaving them underfed, over-sugared, and making to-do lists at 1 in the morning.
Or put another way, coffees great; but the last thing we want to do is take all the positive of this fat-burning, health-boosting, performance-enhancing beverage, and turn it into a negative. So after reviewing countless meal-logs, monitoring my own habits, and observing my close friends and family, this is why I came up with:
The 5 Rules on Coffee
- Choose Organic & Dark – Pesticide use is high with regular coffee (so go organic). Dark Roast has more antioxidants, less caffeine, & produces better body comp results.
- Consume Black or Heavy Fat – 35% Cream (0g sugar), Organic Butter, or Extra Virgin Coconut Oil/Milk
- Maintain 2:1 Ratio With Water Intake – Water Comes First (When Hungry/Tired)
- Stop Consuming 6hrs Before Bed – To ensure high quality sleep
- No Sugar or Sweetener – Try Cinnamon (if flavor required). Been shown to improve insulin sensitivity.
There’s also a 5th bonus rule, that I abide by personally, and that’s:
“Ditch the Lid”
Call me crazy, but there’s something not right about steam driving upwards towards a plastic lid that I later drink.
Stay Lean!
Coach Mike
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