8 New Caffeine Studies that Change Everything About Fat Loss, Longevity and Gut Health

Summary

This 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

00:00

🕒 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.

05:01

☕️ 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.

10:02

🌱 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.

15:03

💓 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.

Keywords

💡Caffeine

Caffeine is a natural stimulant found in coffee and other beverages that can temporarily ward off drowsiness and restore alertness. In the video, it's discussed in the context of its effects on fat oxidation, cognitive performance, and physical performance. The script mentions a study where subjects consumed caffeine at different times of the day, showing varied effects on fatty acid oxidation, with the evening group experiencing a more significant increase.

💡Fat Oxidation

Fat oxidation refers to the process by which the body breaks down stored fat into fatty acids and glycerol, which can then be used for energy. The video highlights a study where subjects who consumed caffeine in the morning saw an increase in maximum fatty acid oxidation by 10.7%, while those who took it in the evening experienced a nearly 3x increase, suggesting that timing of caffeine intake can significantly affect fat burning.

💡V2 Max Testing

V2 max testing is a measure of an individual's maximum oxygen consumption capacity, indicating the body's ability to utilize oxygen during intense exercise. The video references this test as part of the study to assess the impact of caffeine on physical performance, implying that caffeine could potentially enhance one's ability to perform at peak levels.

💡Cortisol

Cortisol is a hormone produced in response to stress and low blood sugar levels, and it plays a role in regulating metabolism. The script speculates that cortisol levels might influence the body's response to caffeine, with higher morning cortisol potentially reducing the stimulant's impact on fat oxidation compared to the evening when cortisol levels are typically lower.

💡Adenosine

Adenosine is a neurotransmitter that promotes sleep and reduces arousal. The video suggests that adenosine might accumulate during the day, and caffeine, by blocking adenosine receptors, could have a more pronounced effect in the evening, thus enhancing fat oxidation and alertness.

💡Sleep Impairment

Sleep impairment refers to any condition that disrupts normal sleep patterns, making it difficult to fall asleep, stay asleep, or experience restful sleep. The video discusses a study where high doses of caffeine intake before sleep led to impaired sleep, including difficulty falling asleep and more wake events, underscoring the importance of considering caffeine's timing relative to bedtime.

💡Caffeine Nap

A caffeine nap is a strategy where one takes a short nap after consuming caffeine, with the idea that the caffeine's stimulating effects will kick in as one wakes up, enhancing alertness. The video mentions this as a potential hack for getting by with less sleep, though it's noted that it's not a sustainable long-term solution due to the body's adaptation to caffeine.

💡Appenine

Appenine, also known as adenosine, is a compound that can block some of the effects of caffeine, particularly its stimulatory effects, while potentially allowing the fat-burning benefits to remain. The video suggests that taking appenine with caffeine might help one experience the fat oxidation benefits without the sleep-disrupting effects of caffeine.

💡Neuroprotective Effects

Neuroprotective effects refer to the ability of certain substances to protect the nervous system from damage or disease. The video cites a study where caffeine was found to have neuroprotective effects, potentially protecting the brain's structure and function against neurodegenerative diseases like Alzheimer's, by blocking harmful effects and increasing the expression of brain-derived neurotrophic factor (BDNF).

💡Microbiome

The microbiome consists of the trillions of microorganisms living in and on the human body, particularly in the gut, which play a crucial role in health. The video discusses a study that found higher coffee consumption to be associated with a healthier microbiome, specifically an increase in beneficial bacteria like bacteroides and a decrease in harmful bacteria like fusobacterium, which is linked to obesity and other health issues.

💡Mental Health

Mental health refers to a person's emotional, psychological, and social well-being. The video references a study that found a positive correlation between coffee consumption and better mental health outcomes, such as lower risks of depression. This is attributed to caffeine's dopaminergic effects, which can elevate mood, and the potential anti-inflammatory properties of coffee, which could mitigate systemic inflammation linked to depression.

💡Cardiovascular Disease

Cardiovascular disease refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain, or stroke. The video highlights a study that showed coffee consumption, particularly of ground coffee, to be associated with a reduced risk of cardiovascular disease. This is hypothesized to be due to the antioxidant and polyphenol content of coffee, which can reduce oxidative stress and improve overall heart health.

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

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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