8 New Caffeine Studies that Change Everything About Fat Loss, Longevity and Gut Health
Summary
TLDRThis video script delves into lesser-known coffee studies, revealing intriguing findings on caffeine's impact on fat oxidation, sleep, and cognitive performance. It discusses the optimal timing for caffeine intake to maximize fat burning and explores the neuroprotective effects of coffee, as well as its potential to improve mental health and reduce cardiovascular disease risk. The script also addresses common misconceptions about caffeine addiction and withdrawal, highlighting coffee's overall health benefits when consumed responsibly.
Takeaways
- 🔎 Caffeine can significantly increase fat oxidation, with a study showing a 10.7% increase in the morning and up to a 29% increase in the evening when consumed at 5 p.m.
- 🌙 Contrary to common belief, consuming caffeine in the evening might be more beneficial for fat oxidation, despite potential sleep disruptions.
- ☕️ A high dose of caffeine (400 mg) close to bedtime can impair sleep, but the effects are similar whether taken 3, 6 hours before sleep, or right before bed.
- 💤 The 'caffeine nap' is a temporary hack to reduce the need for sleep, but it's not sustainable for regular use due to the potential for sleep disruption.
- 🛑 A compound called adenosine may play a role in the increased fat oxidation effect of evening caffeine consumption due to its diurnal variation in the body.
- 🛌 The study suggests that combining caffeine intake with afternoon exercise could be optimal for fat oxidation, challenging the idea that caffeine should be avoided in the afternoon.
- 🧠 Caffeine has neuroprotective effects, as shown in a rodent study where it protected the brain structure and increased the expression of brain-derived neurotrophic factor (BDNF).
- 🚫 Caffeine is not truly addictive, and withdrawal symptoms, while present, are not as severe as commonly thought and can be reset with a short break from caffeine.
- 🌱 Coffee consumption has been linked to a healthier gut microbiome, particularly increasing the presence of beneficial bacteria like bacteroides and reducing harmful ones like fusobacterium.
- 😊 Higher coffee intake is associated with better mental health and lower risk of depression, possibly due to caffeine's effect on dopamine levels and the presence of antioxidants in coffee.
- 💓 Coffee, especially ground coffee, has been shown to reduce the risk of cardiovascular disease, suggesting that it may have a protective effect on heart health rather than being detrimental.
Q & A
What was the main finding of the study published in the International Society of Sports Nutrition regarding caffeine and fat loss?
-The study found that consuming caffeine at 5 p.m. resulted in a 29% increase in fat oxidation, which is nearly three times more than consuming it at 8 a.m.
What is V2 max testing and what does it measure?
-V2 max testing measures the maximum oxygen uptake during intense exercise, which is an indicator of cardiovascular fitness.
What is the significance of the study's findings regarding the timing of caffeine consumption for fat oxidation?
-The significance is that consuming caffeine in the evening, specifically at 5 p.m., may be more effective for increasing fat oxidation compared to the morning, which could be beneficial for individuals seeking to enhance fat loss.
What was the main finding of the study published in the Journal of Clinical Sleep Medicine regarding caffeine intake before sleep?
-The study found that consuming 400 milligrams of caffeine at 0, 3, and 6 hours prior to sleep impaired sleep quality, making it difficult for subjects to fall asleep and resulting in more wake events and shorter total sleep time.
What is the 'caffeine nap' and how does it work?
-The 'caffeine nap' is a strategy where one consumes caffeine and then tries to fall asleep quickly. The idea is that the caffeine, when combined with a short nap, can help one feel more alert and potentially function with less sleep, although it's not recommended for regular use.
What is the potential benefit of taking caffeine with adenosine antagonists like adenine?
-Taking caffeine with adenosine antagonists like adenine might block some of the stimulatory effects of caffeine, potentially allowing for fat liberation without the energy boost, which could be helpful for those who want to consume caffeine later in the day without affecting their sleep.
What were the findings of the study on caffeine's neuroprotective effects published in the journal Clinical and Experimental Pathology?
-The study found that caffeine could protect the structural integrity of the brain and increase the expression of brain-derived neurotrophic factor (BDNF), which is associated with brain health and recovery. Additionally, caffeine's antioxidants were found to reduce systemic inflammation, contributing to its neuroprotective effects.
What does the study on caffeine withdrawal from the NIH suggest about the severity of withdrawal symptoms?
-The NIH study suggests that while about 50% of people experience headaches as a withdrawal symptom, only about 13-33% have impairment or fatigue severe enough to affect their daily physical function, indicating that the severity of caffeine withdrawal may not be as extreme as commonly believed.
What insights did the study in the journal Nutrients provide about the relationship between coffee consumption and the gut microbiome?
-The study found that higher coffee consumption was associated with a healthier gut microbiome, specifically an increase in the beneficial bacterium Bacteroides and a decrease in Fusobacterium, which is associated with obesity and other health issues.
What was the conclusion of the large study involving over 14,400 individuals regarding coffee consumption and mental health?
-The study concluded that individuals who consumed more coffee had better mental health outcomes, with four or more cups per day being associated with the lowest risk of depression.
What did the study in the Journal of Gastroenterology find about the relationship between coffee consumption and liver health?
-The study found that higher coffee consumption was associated with reduced liver stiffness, which is an indicator of better liver function and reduced risk of liver-related health issues.
What were the findings of the study published in the European Journal of Preventive Cardiology regarding coffee and cardiovascular disease?
-The study found that ground coffee consumption was associated with a 20% reduction in cardiovascular disease risk, while decaf coffee and instant coffee showed a 6% and 9% reduction, respectively, suggesting that both caffeine and the antioxidants in coffee play a role in heart health.
Outlines
🕒 Timing of Caffeine Intake for Optimal Fat Oxidation
This paragraph discusses a study from the International Society of Sports Nutrition that explores the impact of caffeine intake on fat loss. Subjects consumed 3 mg of caffeine per kilogram of body weight either at 8:00 a.m. or 5:00 p.m. The study found that while morning caffeine intake increased maximum fatty acid oxidation by 10.7%, the evening group experienced a significantly higher increase of 29%. This suggests that timing caffeine intake later in the day could be more effective for fat oxidation. The researchers hypothesize that the body's natural cortisol levels and adenosine buildup might influence the effectiveness of caffeine on fat oxidation. Additionally, the paragraph touches on the potential sleep disturbances caused by late-day caffeine consumption and the possibility of using compounds like adenine to mitigate these effects while still benefiting from caffeine's fat-burning properties.
☕️ Caffeine's Neuroprotective and Sleep Implications
The second paragraph delves into caffeine's neuroprotective effects as demonstrated in a rodent study published in the journal Clinical and Experimental Pathology. The study showed that caffeine could protect the brain's structure and increase the expression of brain-derived neurotrophic factor (BDNF), which aids in brain recovery and repair. It also mentions the presence of antioxidants like chlorogenic acid in coffee that could reduce inflammation. Furthermore, the paragraph addresses common misconceptions about caffeine withdrawal, stating that the severity of withdrawal symptoms is not as extreme as often believed, and that the physical addiction to caffeine is not as strong as other substances. It also suggests that the benefits of caffeine can be maintained with decaffeinated coffee and highlights a discount link for Thrive Market, an online grocery store specializing in healthier options.
🌱 The Impact of Coffee on Microbiome and Mental Health
This paragraph examines the relationship between coffee consumption and the gut microbiome, as studied in the journal Nutrients. The study indicated that higher coffee intake is associated with a healthier microbiome, specifically an increase in bacteroides, which is linked to better metabolic health. Conversely, it mentions fusobacterium, associated with obesity, which was less prevalent with higher coffee consumption. The paragraph also discusses a large-scale study on mental health, which found that increased coffee consumption was linked to better mental health outcomes and lower risks of depression. The potential reasons for this include caffeine's effect on dopamine levels and the presence of antioxidants in coffee that could reduce inflammation linked to depression.
💓 Coffee and Cardiovascular Health: Debunking Myths
The final paragraph addresses the misconception that caffeine is detrimental to heart health and longevity. A study published in the European Journal of Preventive Cardiology analyzed the coffee consumption of over 449,000 individuals and found that ground coffee, in particular, was associated with a 20% reduction in cardiovascular disease risk. Decaf coffee also showed a 6% reduction, suggesting that the benefits are not solely due to caffeine content. The study indicates that the antioxidants and polyphenols in coffee play a significant role in these health benefits. Furthermore, the paragraph mentions that coffee consumption is associated with less liver stiffness, improved metabolic health, and reduced frailty in older adults, reinforcing the idea that coffee can be part of a healthy lifestyle when consumed responsibly.
Mindmap
Keywords
💡Caffeine
💡Fat Oxidation
💡V2 Max Testing
💡Cortisol
💡Adenosine
💡Sleep Impairment
💡Caffeine Nap
💡Appenine
💡Neuroprotective Effects
💡Microbiome
💡Mental Health
💡Cardiovascular Disease
Highlights
A study in the International Society of Sports Nutrition found that consuming 3 mg of caffeine per kg of body weight at 8:00 a.m. increased maximum fatty acid oxidation by 10.7%, while at 5:00 p.m. it increased by 29%.
Researchers suggest that afternoon caffeine intake combined with moderate exercise may be optimal for increasing maximum fat oxidation.
A study in the Journal of Clinical Sleep Medicine showed that 400 mg of caffeine intake close to bedtime impaired sleep and reduced total sleep time.
The 'caffeine nap' hack can potentially reduce the need for sleep, but it should not be used repeatedly.
A theory suggests that caffeine's effects on fat oxidation may be influenced by cortisol levels, with higher effects in the evening when cortisol is naturally lower.
A compound called adenosine may play a role in the increased fat oxidation effect of evening caffeine consumption.
The study in Clinical and Experimental Pathology indicates caffeine has neuroprotective effects, potentially protecting the structural integrity of the brain.
Caffeine was found to increase the expression of BDNF, which is associated with brain recovery and repair.
Chlorogenic acid in coffee may have antioxidant properties that reduce systemic inflammation and contribute to neuroprotection.
Contrary to common belief, caffeine withdrawal symptoms are not as severe as thought, with only about 50% of people experiencing headaches.
Caffeine is not truly addictive, affecting the dopaminergic system differently than other recreational drugs.
Decaf coffee still offers benefits such as antioxidants and may contribute to a healthier microbiome.
A study in Nutrients showed that higher coffee consumption is associated with a healthier gut microbiome, specifically increasing the presence of beneficial bacteroides.
Coffee consumption was linked to better mental health outcomes, with four or more cups per day associated with lower risks of depression.
A study in the Journal of Gastroenterology found that coffee consumption reduced liver stiffness, potentially improving liver function.
A large study in the European Journal of Preventive Cardiology showed that ground coffee consumption reduced the risk of cardiovascular disease by 20%.
The study also indicated that decaffeinated coffee still had a positive impact on cardiovascular health, suggesting benefits beyond caffeine content.
Coffee consumption is associated with less frailty and better metabolic health, potentially due to increased activity levels.
Transcripts
we hear all the big stuff about coffee
we hear that maybe it's good for fat
loss we hear that it's good for
cognitive performance good for physical
performance but I've got eight caffeine
studies coffee studies that you've never
heard of before that put a completely
different Twist on things I'm going to
jump right into this first one that was
published in the international Society
of Sports Nutrition this was one of the
most fascinating specifically fat loss
caffeine studies this study had subjects
consume 3 mg of caffeine per kilog gr of
body weight okay and they had them
consume this at either 8:00 a.m. or 5:00
p.m. okay and then they did V2 max
testing and what is called a maximal
fatty acid oxidation test so how much
fat they were actually oxidizing and
burning what is really wild here is that
when subjects consumed caffeine at 8:
a.m. they ended up increasing their
maximum fatty acid oxidation by about
10.7 % that's a pretty significant
amount of fat burned okay but that's no
surprise because a lot of us know that
caffeine helps liberate fats and
increases fatty acid oxidation here's
what's really interesting the 5pm group
had a 29% plus increase in fat oxidation
we're talking literally almost 3x the
amount of fat oxidized by having
caffeine at 500 p.m. while I know you're
thinking this like okay I'm not going to
have caffeine at 5:00 p.m. that's going
to affect my sleep but when you look at
this kind of literature it really makes
you scratch your head and kind of like
wonder why and here's a quote from the
actual researchers in the study a
combination of acute caffeine intake and
exercise at moderate intensity in the
afternoon provides the best scenario for
individuals seeking to increase maximum
fat oxidation so we can sit here and we
could speculate why and I have some
theories it might have to do with uh
sort of the natural states of cortisol
in the morning like maybe you're not
increasing as much fatty acid oxidation
in the morning because your cortisol
levels are already higher so your fat
oxidation rates naturally dally would be
higher in the morning as is and maybe in
the morning since or in the evening
since cortisol is lower you're having a
bigger Spike it's a bigger Delta change
of like what you're getting out of the
caffeine right so it's like it's not
necessarily comparing the morning to the
evening it's comparing the the evening
to the evening so in this case like
because you're already oxidizing less
fat because you have more adenosine
built up yeah maybe you're just flat out
going to get more out of the caffeine at
that point in time but let's talk about
the elephant that's in the room right
now the Sleep piece I'm going to talk
about the second study now this study
was published in the journal of clinical
sleep medicine and they gave subjects
400 milligrams of caffeine that's a lot
of caffeine at 0 3 and 6 hours prior to
sleep and what they found is that all of
these led to impaired sleep most of them
had a hard time falling asleep but there
was also a pretty significant change in
their Total Sleep time so they ended up
waking up earlier and they ended up
having more wake events what's
interesting is that they were all about
the same even the group that had the
caffeine right before bed now you
probably heard of this thing called a
caffeine nap if you can actually consume
caffeine and fall asleep fast enough
there's evidence that a caffeine nap can
actually make you well essentially make
you be able to get by with less sleep
but you can't do that repeatedly like
it's a hack that you can do every now
and then so this is kind of frustrating
because here we read before that I can
have caffeine in the evening or late
afternoon and get more out of my total
like fat loss so some of the things that
I was thinking was well in this one
particular study that they talked about
with the fat loss they didn't really
look at testing midday maybe having some
caffeine at noon could have a double the
effect in the morning versus Triple that
we'd have in the evening so maybe we
could have caffeine at noon and then
work out and that could get us at least
double the fat loss benefit of the
morning right and I'm not saying don't
have caffeine in the morning I'm just
this is interesting stuff and that way
we could get a little less of the Sleep
effect another kind of hack that you can
do is if you've ever heard of appenine
or appenine depending potato potato that
is a compound that can block some of the
influx of calcium ions into a cell that
is part of what caffeine does okay it
does a number of different things so it
can drive high amounts of calcium into a
cell creating sort of an excitatory
response one of the many sort of
cascading effects of caffeine so if you
have appenine you theoretically do not
block the necessar necessarily the fat
burning effect but you do block some of
the energy effect so you're not going to
get as much of a stimulatory physical
performance effect but you might still
get the fat Liberation So in theory you
could take caffeine with
appenine and you could have it later in
the day and possibly be able to sleep
better because the apennine can block
some of the Sleep inhibiting effects
let's move on if we're still talking
about the brain there's actually some
evidence that caffeine has huge
neuroprotective effects this was
published in the journal clinical and
experimental pathology it was a rodent
model study but was still very
interesting they took rodents and they
treated them with aluminum basically
they triggered nerod degenerative
diseases so they gave them high amounts
of aluminum chloride so it would induce
sort of an Alzheimer's effect they found
that caffeine actually blocked that in a
way where it protected the structural
effect of the brain the structural
compounds of the brain so it had this
protective structural effect where the
brain didn't Morphin change the way it
does in neurod degenerative diseases
there was also an increased expression
of bdnf and this wasn't to any small
degree this was like an actual changing
in some of the the gene expression here
so the brain could kind of reproduce and
recover and repair additionally some of
the antioxidants in caffeine like the
chlorogenic acid seemed to reduce the
systemic inflammation so much that it
had a neuroprotective effect so this
sounds kind of off the rails not the
typical caffeine stuff but that's what
I'm going for what's interesting here is
that we see that caffeine isn't damaging
our brain it could be protecting our
brain this next study is interesting
because we're talking about withdrawals
and there are some myths surrounding
withdrawals people say the longer that
you've consumed caffeine the more
withdrawals you are going to have and I
could see how that could be
theoretically correct but when you look
at the data it's not quite that way as a
matter of fact the NIH reports that
about 50% of people that come off of
caffeine have withdrawals like headaches
okay only about 133% of people actually
have impairment or fatigue to such a
degree where it changes their
performance or their like physical
function of the day now athletes might
be at a different level because caffeine
is clearly a performance enhancer and if
you come off of it you probably will see
a decline in performance to a measurable
degree but not necessarily for a
recreational athlete point is is that
the impairment the physical change when
we come off a caffeine isn't nearly what
we think and although caffeine
technically can have withdrawal symptoms
it's not truly addictive I did another
video on this it doesn't affect the
dopaminergic system the same way that
other like recreational drugs would now
still addictive because you can get
addicted to the physical feeling of it
but it's not as physically addictive as
like some of these other things that
being said you can form this addiction
or have withdrawal symptoms as early as
3 days of caffeine consumption so like
you take caffeine never taking caffeine
before you have it for three days you
build a tolerance to it and you might
have withdrawal symptoms the interesting
thing but kind of a good thing is is
that this continues to increase till
about 13 days but after that it's about
the same so whether someone's been
consuming caffeine for 13 straight days
or 3 months they probably have similar
addictions to it and they probably are
going to have the same sort of
withdrawals now the other good news that
we don't hear a whole lot is that it
really only takes 3 to 5 days to reset
this withdrawal okay so all you have to
do is stop caffeine for 3 to 5 days and
you're probably right back to the
beginning again so it's almost like okay
maybe every 20 days or so take a couple
days off take a weekend off do something
be worthless for a couple days without
your coffee the other thing that I would
mention is that decaf coffee still has a
lot of benefits right we're going to
talk more but there's another study
about that you could always have decaf
still get a little bit of caffeine with
it still get the antioxidant effect and
still get some of this stuff that might
make you feel really good right you can
still get you almost Placebo yourself
into that right I also put a link down
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Link in the top line of the description
down below the next piece is really
really really really interesting don't
get scared away when I say microbiome
okay because this is beyond just what
you would think okay so obviously
microbiome is important obviously we
don't know didd squat about the grand
scheme of it we only know the big pieces
but there was a study published in the
journal nutrients that looked at feal
microbiota so it was looking at
basically what was coming out in the
poop okay and they broke down like
coffee consumption so people that
consume no coffee moderate amounts of
coffee high amounts of coffee yada yada
what they found is that the more the
coffee consumption the better the
microbiome but more
specifically very significant
differences in what is called
bacteroides
bacteroides is the bacteria the one
bacteria that we pretty much know is
associated with better metabolic Health
Better Health outcomes healthier just
metabolic people right people that are
active people that eat well bacteroides
is correlated strongly with that on the
opposite end there's something called
fuus now fuus is associated with obesity
and other things right so it's not as
good here's what's Wild is sure there
could be like polyphenols things in
coffee that are supporting the
microbiome I am inclined to think it's
not necessarily that I sure that plays a
part but I think that people that are
consuming caffeine are likely a little
more active even if they're people are
sedentary Norm like it's making them
more active than these people that don't
consume it so I think there's a
metabolic component that's at play I
also think coffee is an appetite
suppressant which increases gut motility
because you're giving your gut a break
so perhaps you're getting a little bit
more time for digestion to occur and
that's good for the microbiome we don't
have all the answers but it seems as
though coffee generally is good for the
metabolism then we look at the mental
health piece this is a big study
published in nutrients 14,400 some odd
people okay and it found straight up
that people that consumed more coffee
ended up having better mental health
four cups plus per day was associated
with lower risks the lowest risks of
depression now this happens for a couple
reasons for one there is a clear
dopaminergic effect of caffeine I mean
you have coffee it's going to increase
this dopamine feel you're going to feel
better but coffee is pretty readily
accessible and I don't think we're
running out of it anytime soon in terms
of caffeine so like if that's going to
help you get through your day I think
it's a net positive especially when you
look at the other effects now I'm sure
that caffeine is still a problem to a
certain degree if you're completely
dependent on it but if it does help you
get through rough times I mean coffee's
gotten me through some pretty rough
times before so there's Merit there the
second piece is we do have chlorogenic
acid we do have these compounds in
coffee that definitely could reduce
systemic inflammation very clear links
there systemic inflammation is strongly
correlated with depression
and vice versa so maybe there's
something there maybe it's a double
whammy a fun and interesting one study
that people probably haven't heard 20122
study published in the clinical uh
Journal of gastroenterology excuse me
interesting because they found with this
that coffee consumption the more
caffeine consumption the less liver
stiffness there was now liver stiffness
is associated with less ability for the
liver to do its job look at like sttus
for example or fatty liver like you get
into this like scarring stage once the
liver is scarred it can can't do its job
anymore it gets stiffer and stiffer and
stiffer right so when you're reducing
liver stiffness you're essentially
improving the ability for your liver to
do its job so this particular study
found that three or more cups of coffee
reduced liver stiffness do you think
it's because it's increasing just
metabolic flow like things are operating
faster the liver is being used I'm
inclined to think that it's more about
fatty acid oxidation because fat does
tend to build in our liver oxidative
stress tends to build in our liver and
if we're actually able to oxidize that
fat at the liver level first then that
would make sense like reducing fat Mass
overall is good for longevity good for
organ Health but specifically
surrounding the liver region right
because once the liver starts to gain
fat around it it starts to lose some of
its function and that's like the first
line of defense when it comes down to
our glucose levels all these things so
we don't know the full answer there but
this data is still quite interesting and
I saved one of the best ones for LA
this
study I love it because so many people
will tell you that caffeine is bad for
your heart it's bad for
longevity not really in fact when you
look at cardiovascular disease it's
quite the opposite so this study was
published in the European Journal
preventive Cardiology took a look at
over
449,000 people almost a half a million
people and they looked at ground coffee
decaf coffee and instant coffee in
varying amounts zero cups per day one to
3 3 to 5 5 plus okay yada yada various
amounts all kinds of different data sets
what they found is that ground coffee
ended up having the best impact when it
came to a reduction of cardiovascular
disease a 20% reduction in
cardiovascular disease with ground
coffee a 6% reduction with decaf coffee
and a 9% reduction with instant what I
find most interesting about this is that
it doesn't seem to be a caffeine content
because they were all similar caffeine
in the uh in the two groups of the
instant in the ground but what's
interesting is that the decaf still had
an impact so it tells us that a there's
something with the antioxidants and the
polyphenols that are in coffee okay
definitely something there it also tells
us that instant coffee ends up
denaturing a lot of those antioxidants
just by the sheer nature of the heating
and the processing so we lose some of
the effect there so we definitely find
out that okay the antioxidants play a
role there's something there but then
the ground Cofe with a 20% reduction in
cardiovascular disease risk there's
something happening there right so the
caffeine has this impact now the lowest
risk of cardiovascular disease came at
about four to five cups of ground coffee
per day that's crazy like that's a lot
of coffee for most people and I don't
recommend everyone goes out and does
that but there's definitely something
there right it's not taxing your heart
as a matter of fact there are even
reductions in atrial fibrillation so
actually improvements in some of the
heart function itself now the other
thing is it probably seems it's more so
the reduction in oxidative stress
oxidative stress is a Hallmark of Aging
increased Ross this is not good stuff
right so if coffee is like the most
antioxidant-rich beverage that we
consume probably the most concentrated
amount of antioxidants most Americans at
least are getting in their day I think
it's a net win but there's also another
study it's been a while since I
referenced it so I can't remember where
it's published but essentially those
that drink coffee had better metabolic
Health but they also had less Frailty
okay so that could simply be the fact
that those that drink coffee are going
to be more active as they're older so
it's like a net balance we have to look
at if someone's going to consume
coffee even if it could be potentially
bad but allows them to get
moving that's what we want right versus
someone that say like not consuming
coffee for their health but then they're
so tired they don't get up and do the
things that they should do to get moving
I for one am not opposed to caffeine I
do like to take periods of time away
from it from now and then but all in all
I think it's a net win if we use it
responsibly we'll see you tomorrow
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