Coffee :)




COFFEE :)

“The more abstract the truth you want to teach the more you must seduce the senses to it. - Friedrich Nietzche


Corey Boutwell

15/04/202


 

Article Quick Glimpse 


  • History of coffee

  • What happens in your body

  • Coffee benefits - mainly polyphenols and antioxidants

  • Drink plenty of water and salts before drinking coffee

  • The importance of Caffeine Fasts due to the severity of Caffeine Tolerance and the cues to know your in the optimal Caffeine Sensitive Zone

  • The importance of coffee curfews due to the long half life of caffeine. Caffeine increases cortisol preventing quality sleep

  • Choose quality coffee as coffee can be full of mould toxins. In short always buy organic fresh roasted beans, keep the bags sealed and do not keep the beans for too long. As a tip perhaps buy smaller bags so you finish the bad more quickly.

  • Coffee enhances fasting

  • Blend with good quality fats to make a Bulletproof Coffee


Biggest Takeaways


  • If you do not feel a large buzz from one cup of coffee you are tolerant and you need a break (3 days off 1 day on 2 days off minimum)

  • Coffee is great for performance Mental and Physical so use appropriately

  • Caffeine curfews are essential no caffeine or coffee after 2pm period

  • Coffee hangovers are a thing

  • Caffeine fasts are essential

  • The quality of coffee is critical - organic - fresh - mould toxin free -  single origin - buy coffee from roasters and health shops


 


Coffee History


Coffee is originally a bean that comes from Ethiopia and was brewed into a drink that was used for religious chanting. The brew's purpose was to help spiritual practices go on throughout the night. The first records of coffee being used is in the 1500’s.


The beans eventually made their way through schools and authorities till it got to Cairo in Egypt. It was used in schools and authority provinces to help people learn better and stay awake late at night. Once it got here coffee houses became popular, people would talk, learn and pass coffee pots around. They became popular socialising spots. They even tried to ban coffee as religious authorities recognised it as a forbidden drink.


As Egypt had close relations with Europe, eventually the beans made their way to Europe. Coffee production quickly went through Europe. When the Dutch got a hold of the brew, they took it on explorations to America and Asia and the rest is simply history.


Coffee has been a part of our lives since the 1600’s-1700’s.


Would you have guessed that the coffee culture of enjoying coffee in coffee houses, schools of learning and authorities have been around since the 1500’s? 


 


What Does Coffee Do In The Body?


Coffee affects you in 3 ways, it affects your:


  1. Brain

  2. Body

  3. Gut


  1. Coffee in the Brain


Coffee/caffeine are known to affect the limbic system, but data on the influence of coffee and coffee constituents on neurotransmitter release is limited.


Increased calcium signaling and dopamine release. Increased calcium signaling is a difficult concept to describe: basically it means your cells are more responsive by:


  1. Increasing the speed and ease of muscle contraction

  2. Increasing muscle regeneration

  3. Increasing speed and use of brain activity (neuroplasticity)


Coffee as a rule develops stimulating effects on the central nervous system, heart and circulation which is mainly caused by caffeine.


Controlled studies in humans show that coffee can improve different aspects of brain function. You will see below why, how and where.

Coffee affects 3 different chemicals in the brain:


  1. Increases Dopamine - Dopamine is a mood stimulating chemical.

  2. Decreases Adenosine - Adenosine promotes sleep and supressess arousal.

  3. Increases Norepinephrine - Norepinephrine moves via adrenaline pathways and is stimulating.


Dopamine


Dopamine contributes to feelings of:

  • alertness

  • focus

  • motivation

  • happiness

  • a sense of fulfillment


Caffeine can immediately improve mood by stimulating dopamine. Caffeine whilst stimulating dopamine depletes serotonin over time and therefore, consistently using coffee will cause you to feel worse.


When serotonin starts to deplete it is (quite literally) not a laughing matter. 


Serotonin is critical to regulating:

  • sleep cycles

  • pain control

  • carbohydrate & sugar cravings

  • digestion 


Low levels of serotonin have also been associated with a decrease in immune function.


These are sometimes known as caffeine hangovers. Caffeine hangovers occur when you are a regular coffee drinker and you stop drinking coffee (more on this later).


Dopamine plays a role in how we feel pleasure. It's a big part of our unique human ability to think and plan. It helps us strive, focus, and find things interesting.

It affects many parts of your behavior and physical functions, such as:


  • Learning

  • Motivation

  • Heart rate

  • Sleep

  • Attention

  • Control of nausea and vomiting

  • Pain processing

  • Blood flow

  • Digestion

  • Executive functioning

  • Heart and kidney function

  • Memory and focus

  • Mood and emotions

  • Motor control

  • Pancreatic function and insulin regulation

  • Pleasure and reward seeking behavior

  • Stress response


Adenosine


In the brain adenosine is an inhibitory neurotransmitter. Meaning it prevents some brain activity when needed, such as slowing down the brain to promote sleep and suppressing arousal.  This means, adenosine can act as a central nervous system depressant. When awake the levels of adenosine in the brain rise each hour. Hence, why you may feel the need for two coffees during the day.


You can see why your body might like caffeine in the short term, especially if you are low on sleep and you need to remain active.


Norepinephrine


Norepinephrine is a naturally occurring catecholamine hormone…….what the hell is that?


  1.  It is a hormone made by your adrenal glands, which are located on top of your kidneys.

  2. It functions as a neurotransmitter in the sympathetic nervous system.

  3. The sympathetic nervous system is the positive or negative stress response state your body uses like going to the gym, running really late for work or doing a presentation). 

  4. Norepinephrine is used in adrenalin.


Basically it stimulates your body and brain through the adrenal glands located near your kidneys. Coffee is a big stimulator of these glands and this hormone.


Neuroeprineprhine causes certain adrenal receptors to do the following:

  • causes an increase in the force at which the heart muscle contracts

  • Increases heart rate

  • Lungs airways to be less tightened

  • Allows more volume of blood to flow through the body


Coffee through caffeine through norepinephrine injects adrenaline into the system to give you a boost.


2. Coffee in the Body


THE BODY WILL BUILD A TOLERANCE TO THE EFFECTS OF CAFFEINE IF CONSUMED EVERYDAY.


Tolerance to caffeine through coffee unfortunately builds up rapidly within 2 -3 days.


Caffeine has a range of performance benefits affecting the heart, lungs and muscle fibres. After a few days of using the adrenal glands the body basically wears out (more on this in the benefits section below).


As the adrenal system gets used it also needs a rest to recover. Hence, the need for coffee curfews and caffeine fasts. Also, constant use causes caffeine or coffee hangovers.


3. Coffee in the Gut


Coffee leads to a more diverse background of bacteria in the gut leading to better nutrient absorption (which is the most important ever), energy balance and immune system strength. Bacteria in the gut control your overall health over your entire body from your gut to your brain and all your organs.


However, if you are not in optimal health or you do not have optimal gut health and you have conditions such as IBS, or you drink too much coffee it can have a negative effect on gut health and may cause ulcers, discomfort and make gut health worse. Everything is good in moderation. We are not supposed to be drinking coffee everyday….as depressing as that is.


Coffee also cleans out the colon i.e. makes you need to go to the toilet. 


Caffiene itself is a stimulant to clean out your bowels but the coffee been helps stimulate gastrin which is a hormone that signals the bowels to get a move on. The coffee bean also stimulate cholecystokinin (CCK) which is a a digestive hormone.


Hence, combining fasting and black coffee are powerful and fasting is also really handy for cleansing the gut and colon.


 

The Benefits of the Brew



Antioxidants


One awesome thing about coffee specifically is that the bean is really high in antioxidants and the brewing method increases the amount of antioxidants high enough to protect against alzhiemers.


Free radicals are always being formed in your body and come from all types of lifestyle stress, pollution and chemicals. Without antioxidants free radicals cause oxidative stress on the body (which is really not good...DNA damaging. You do need some free radicals so having the right balance of antioxidants and free radicals is essential.


I do believe we are more exposed to free radicals than ever before so a real generous amount of antioxidants is needed daily. How good that coffee can contribute to this.


Memory Boost

Studies show that caffeine enhances short term memory, mainly in the morning. Long term memory is not affected.


This study shows that although short term memory can be beneficial with a cup of coffee, too much caffeine in coffee can have the opposite effect and prevent blood flow to the brain. Again, everything in moderation. 


Recommend: One cup per day, two if it is going to be a long day. Be sure to regularly detox from caffeine, stick to a caffeine curfew of 2pm and be aware of the triggers. Caffeine is awesome but it is still a drug.


Prevent Cognitive decline

Another study found “That the benefits of coffee that protect the brain and cognitive performance are not due to caffeine alone, but rather to other bioactive compounds in coffee.” This means that coffee can decrease motor and cognitive deficits in aging. Again, how good.


Coffee shows lower risk of: 

  • Type 2 diabetes

  • Slightly increased insulin sensitivity

  • Depression

  • Cancer


Coffee is good for your liver!


One study concludes: “The data from this survey supports the fact that there is an ingredient in coffee that protects against cirrhosis, especially alcoholic cirrhosis (cirrhosis is liver damage or liver being over stressed and breaking down). 


Meaning coffee supports your liver and prevents it from breaking down when it's under heavy load such as drinking alcohol. Amazing.


 


Performance Benefits


Studies show 100mg of caffeine increased the resting metabolic rate of both lean and postobese human volunteers by 3-4% over 150 min. Metabolic rate is the energy expenditure an animal has over a period of time. In other words how fast you burn calories.


They also show an increase in thermogenesis for postobese subjects. Thermogenesis is the process in which we lose energy through consumed food via the body creating heat. This means we burn more calories. In other terms if facilitated correctly, if the body is healthy and hydrated, coffee’s thermogenic effect can really help with fat loss. 


Special Note* A cappuccino, frappe, latte dripping in sugar will NOT help with fat loss; there are too many calories. Any black style of coffee will come with these benefits including a firm 0 calories.


Caffeine can be used as an ergogenic aid. An ergogenic aid is simply anything that increases mental and physical performance. Studies have shown that caffeine increases energy output and mental focus in healthy adults but mainly endurance performers.


 

How To Best Prepare Your Body For Coffee


It is critically important to remember that coffee is ALWAYS A  STRESS TO YOUR BODY.


Caffeine is a micro stress dose to your body and a larger stress dose if you have way too much. Therefore, it is important to remember that adrenal glands are used for:


  • Increased energy

  • Increased focus

  • Increase