Joel Marion, CISSN 2

Joel Marion, CISSN 2

WHAT COFFEE DOES TO YOUR BODY Every morning over 100 million Americans wake up and indulge in their favorite drink: coffee. Most of us crave our morning fix and according to a six-country survey more people would rather give up sex than give up their daily coffee fix. I know. Crazy. Whether you drink yours first thing in the morning to get you going or you have an afternoon pick-me-up shot of espresso, most of us love that boost in temporary energy when the caffeine surges through our veins. But what does it really do to your body? Is it healthy or not? Does it help you lose weight? Or does it cause you to gain weight? Inside this short free report we ll take a close look at the science and research to answer these questions in great detail. Grab a cup of joe, sit back, and learn all about one of the world s most popular beverages. 3

THE HISTORY OF COFFEE & DANCING GOATS It may surprise you to know that coffee was not actually first discovered by humans, but rather by goats. Goat herders were out one night and noticed that after eating coffee berries, their goats started to dance. Later on, a local monk went home and made a beverage out of these coffee berries and it ended up keeping him up all night long. It was here that the first cup of coffee was born. From then on, it became known as the drink to consume to help increase energy and alertness levels. FUN FACTS YOU NEVER KNEW ABOUT COFFEE Now that you know the history behind coffee and dancing goats, here are some fun facts. Check out the following trivia and see which ones you knew. People who live in New York drink almost seven times more coffee than any other city in the US! It was said that the French philosopher Voltaire drank up to 50 cups of coffee per day that s more than one cup every half an hour (assuming he didn t sleep 4

because on 50 cups of coffee, who s sleeping?!). Espresso is often considered an essential part of the day by Italians. The only state in the US that grows commercial coffee is Hawaii. Coffee grows as berries, which have the bean located inside the berry. As mentioned a moment ago according to a six-country survey most people would rather give up sex than give up their daily coffee fix. AMAZING HEALTH BENEFITS OF COFFEE Many people have been misled about drinking coffee. They often consider coffee drinking an unhealthy vice that they need to cut back on. However, drinking that morning cup of joe has been shown to have some pretty remarkable benefits. 6 ANTI-AGING BENEFITS OF DRINKING COFFEE Anti-Aging Benefit #1: Improved Alertness Known for its stimulatory effects, about 15-20 minutes after the caffeine enters your body, it takes effect to help you feel more energized, more focused, and more alert. Coffee can also increase blood flow to the brain, 5

which can also offer strong cognitive benefits. 1 The more blood flow to and from the brain, the better your overall mental performance will be. Caffeine causes certain neurotransmitters such as norepinephrine and dopamine to be increased, which then leads to improved memory and reasoning. On top of that, dopamine can also serve as a mood enhancement neurotransmitter as well, which may illustrate why your mood always seems to pick up as well after you down that cup of joe. Anti-Aging Benefit #2: Enhanced Insulin Sensitivity The condition known as insulin resistance is directly linked with abdominal obesity and drastically increases your risk for today s most common diseases. Those who are insulin resistant, meaning their body doesn t respond adequately to the action of insulin, are more likely to put themselves at risk for deadly conditions such as heart disease, stroke, as well as diabetes. One of the hallmark traits behind diabetes is insulin resistance, so doing all that you can to boost insulin sensitivity is important. One study published in the Diabetologia journal noted that those who consumed caffeine in the form of coffee or tea were 42% less likely to suffer from type two diabetes compared to those who didn t. 2 Keep in mind that in order to reap maximum benefits from the caffeine for improved insulin sensitivity you ll obviously have to avoid drinking your coffee with the addition of sugar or any sugar containing substances. Almost everybody nowadays knows sugar is what causes insulin resistance in the first place. If you like your coffee sweetened, stick with stevia or other low calorie healthy sweeteners instead. Anti-Aging Benefit #3: Rich in Nutrients & Antioxidants One little known fact about coffee is the fact that it actually does contain key nutrients the body needs on a regular basis. 6

Some of the main nutrients you can expect to receive when you pour yourself a cup include 11% of your daily intake of riboflavin, 6% of your daily intake for pantothenic acid, 3% of your recommended daily intake for manganese and potassium, along with 2% of your daily intake of magnesium and niacin. While these numbers may not seem that high, keep in mind if you are drinking a few cups per day, it will all add up. This is just one additional way to get nutrients into your daily diet. Additionally, coffee is the biggest source of antioxidants in the Western diet. Anti-Aging Benefit #4: Protection Against Alzheimer s Disease When we think about health, far too often we completely miss the element of mental health. It s easy to use measurements like your body weight, your cholesterol levels, and your blood pressure to track how healthy you are. But what about your brain? Once your mental health goes, it s all downhill from there. Alzheimer s is a debilitating disease that s rapidly becoming an epidemic and thankfully drinking coffee can help. Research published in the European Journal of Neurology noted that those who 7

consumed caffeine on a regular basis (over a period of 20 years) showed a marked decrease risk of suffering from Alzheimer s disease, as well as other health conditions including hypertension, diabetes, stroke, gastric disorders, and heart disease. 3 Anti-Aging Benefit #5: Reduced Risk of Parkinson s Disease Parkinson s disease is a progressive disorder of the nervous system that affects movement. Research published in the Annals of Neurology noted that coffee drinkers showed a much lower risk for developing Parkinson s disease, coming in at as much as 32% below those who were non-coffee drinkers. 4 While the incidence rates aren t quite as high for this disease, if it strikes, your life will be forever altered. Anti-Aging Benefit #6: May Ward Off Heart Disease Finally, if heart disease is something that runs in your family or you simply want to do all that you can to protect yourself against it then consistently drinking coffee can help. Research published in the International Journal of Cardiology noted that moderate to heavy coffee consumption was noted to decrease the risk factor for coronary artery disease amongst 407,806 participants. 5 It was once thought that coffee would have adverse effects on heart disease risk because it has a tendency to increase blood pressure levels, but the latest research indicates this no longer seems to be the case. While coffee does temporarily increase blood pressure levels, if you are regularly drinking coffee, the body will adjust to this and your levels will be adjusted back down to normal again. 6 So as you can see, coffee is one of the healthiest beverages on the planet period. 8

And if you re interested in fat loss, keep reading 3 WAYS COFFEE HELPS YOU LOSE WEIGHT & BURN MORE BELLY FAT When it comes to losing weight, there s no shortage of hyped up products claiming they can burn fat. As it turns out, coffee could just be one of the best fat burners out there. Here s how coffee helps speed up your overall rate of fat loss. Fat Burning Benefit #1: Enhanced Metabolic Rate The caffeine in coffee has strong metabolic effects on the body because it acts as a central nervous system stimulator and speeds up all the processes taking place inside the body. Research published in the American Journal of Clinical Nutrition 7 noted that when subjects consumed coffee prior to eating a meal, there was a significant increase in fat oxidation rates. The researchers concluded that the thermic effect of the meal was significantly greater after coffee than after decaffeinated coffee and fat oxidation was significantly greater after coffee. Simply put: drink coffee, eat a meal, burn fat faster. 8 9

Fat Burning Benefit #2: Improved Energy Levels As we noted earlier, one of the most noticeable effects that coffee has is the increase in energy it gives you. This enhanced energy level can increase the intensity of exercise, which can further boost your resting metabolic rate and increase the number of calories you burn. One of the worst side effects many experience while they are going about their fat loss plan is the dreaded energy slump that comes with a reduced calorie intake. Caffeine can help offset this very nicely as long as it s not abused. In addition to helping you work harder in the gym, caffeine may also help you move more during the day. NEAT, which stands for non-exercise activity thermogenesis represents all the daily movements you make. Pacing as you stand, tapping your foot, or just having the inability to sit still. These are all classified as NEAT activities and generally speaking, when one diets, NEAT decreases dramatically. This in turn reduces our total daily calorie expenditure and can mean slower rates of fat loss. When you take in caffeine from coffee however, the extra energy can help offset this. Fat Burning Benefit #3: Decreased Cravings & Appetite Finally, the last way that coffee and caffeine can assist with the process of weight loss is by providing light appetite suppression. You may notice that after a cup of coffee, you aren t as hungry as you were before, so this can help you maintain the reduced calorie intake you need in order to experience faster fat loss. Hunger is probably the hardest part of dieting, so anything you can do to give yourself an extra edge will help. 10

Furthermore, many people often mistake thirst for hunger, so the liquid alone will help calm those hunger pains and hot liquids tends to be even more beneficial. Next time you re getting the urge to have an unplanned snack on your diet, try a cup of coffee instead. It may be the tipping point for keeping your hand out of the candy dish or potato chip bag. THE PROS OF COFFEE: Strong energy booster Enhanced performance during exercise Rich in nutrients and antioxidants Fights against many of today s modern diseases Easy to purchase and readily available almost anywhere Quick to prepare Elevates mood and fight depression 9 CONS: Can become addictive if used too often in high doses Some may find they become dependent on it or suffer from withdrawal headaches if they sustain from coffee and caffeine May cause sensitive individuals to feel jittery or experience a racing heart Can lead to temporary increases in blood pressure levels, so those with heart health concerns should speak to their doctor before using May interfere with sleep if consumed too close to bedtime or in very large quantities 11

HOW TO CHOOSE A GOOD CUP OF JOE No two cups of coffee are exactly alike. In fact, there is DARK side to coffee (sorry, couldn t help the pun). Coffee is actually the most heavily chemically-sprayed crop on the planet. If you want the best taste and you want to experience all the previously mentioned health benefits these guidelines will help. First, look for Fair Trade Certified coffee. This limits the amount of harmful pesticides that were used when preparing the coffee, making it a much healthier variety for you to consume. Likewise, you ll also want to choose organic coffee whenever you can. Organic coffee is grown without synthetic fertilizers and industrial pesticides, so you won t have to worry about these being passed on to you. Finally, try and purchase fresh coffee whenever you can. Buying the beans fresh and grinding them up before brewing helps even more. Pre-ground coffee has less flavor and health benefits. 12

COFFEE AMPLIFIED: BULLETPROOF & KETO COFFEE One of the hottest coffee trends right now is something called bulletproof coffee. This was created by Dave Asprey and is especially hot among the paleo crowd and involves mixing coconut oil (or MCT oil) along with grass fed butter if you desire into your coffee in the morning. The idea behind this is that the healthy fats will provide an extra dose of energy to kick your day off and will help your body to produce more ketone bodies, which are a precursor to helping burn fat. It s supposed to be consumed on an empty stomach without any carbohydrates. The caffeine combined with the medium chain triglycerides seems to provide an especially powerful fat burning effect in the body. Another growing trend that s very similar to this is something called KETO Coffee. It s made by substituting the grass fed butter for ghee (dairy free non-processed butter) and adding a tablespoon of raw, organic cacao powder, which has one of the highest antioxidant profiles of any food on the planet. 13

Just be cautious of the additional calories in your diet. Although these fats are friendly and healthy for you, they pack a punch at nine calories per gram. STORING COFFEE Once you ve purchased your high quality coffee, you ll want to store it properly for maximum freshness. To help preserve flavor, you ll want to store your beans in an opaque, air-tight container at room temperature and in a location that s cool and dark. THE BEST TIME TO SERVE COFFEE While some people do like to enjoy an after-dinner coffee, it s obviously not going to be a good idea if you re sensitive to caffeine because it could lead to insomnia. The half life of caffeine is six hours, so you ideally don t want to be consuming it any later than six hours prior to when you plan to go to bed. Morning coffee is going to be your best bet to getting your day going without the risk of interfering with your sleep. You ll also get the benefits of boosting your metabolic rate, improving insulin sensitivity and increased fat loss. Drinking coffee before you hit the gym, or perform any type of rigorous activity, is another popular and effective time. The extra energy boost will help to enhance your overall endurance levels and strength. This is why most conventional pre-workout products have a hefty dose of caffeine. However, you might just find that coffee is the superior (and cheaper) alternative. Of course if you simply love the taste of coffee and want to consume it later in the day, you can opt for a decaf variety instead. Most decaf varieties contain very little caffeine to the tune of 5-15mg per serving so this shouldn t impact most people. 14

Just keep in mind that decaf coffee doesn t have many of the health and fat loss benefits regular caffeinated coffee provides. You can still get some appetite relief from drinking decaf coffee later on in the day thanks to the fact it is still a warm liquid going into the body that will help hydrate you and calm hunger. Many people often find that serving a cup of decaf coffee also helps prevent them from eating dessert. Something else to consider trying. KILLER COFFEE RECIPES From beverages to delicious treats, you can use coffee in many ways. Here are a few recipes to get you started. Java Jolt Smoothie 1 scoop chocolate protein powder ½ cup brewed coffee, chilled ½ cup plain Greek yogurt 1 tbsp. natural almond butter 1 tbsp. powdered Stevia 1 cup unsweetened almond milk 1-2 ice cubes Place all ingredients in a blender and pulse blend until desired consistency is reached. Hot Protein Powered Mocha 1 scoop chocolate protein powder 1 cup unsweetened almond milk ½ cup brewed coffee 1 tbsp. powdered Stevia 1 tbsp. grass fed butter Combine the almond milk with the protein powder until well mixed. Slowly heat this in a pot until warm. Add in the hot coffee and then stir the grass fed butter in to melt. Add 15

Stevia to desired sweetness level and then serve. Coffee Energy Bites 3 scoops chocolate protein powder 3 tbsp. ground coffee beans ¼ cup almond butter 2 tbsp. dried unsweetened coconut flakes 2 tbsp. powdered Stevia Combine together the chocolate protein powder, ground coffee beans, almond butter, and stevia. Form into bite-sized balls and then roll in coconut flakes to coat. Serve immediately or store until serving. Mocha Chocolate Brownies 2 very ripe bananas ½ cup unsweetened cocoa powder ¼ cup plain Greek yogurt 1 scoop vanilla protein powder 1 tbsp. coconut flour ¼ cup extra strong coffee 2 squares 90% dark chocolate Preheat the oven to 350 degrees F. Blend together the bananas, cocoa powder, Greek yogurt, vanilla protein powder, coconut flour, and coffee. Pour into a 9 by 9 inch pan. Break the dark chocolate pieces into chunks and then sprinkle on top. Bake for 20 minutes and then let cool for 3-4 hours prior to serving. 16

Protein Pancakes With Coffee-Chocolate Sauce 1 scoop vanilla protein powder ¼ cup oats 1 whole egg ½ banana, mashed 2 squares dark chocolate 1/2 tbsp. pre-made strong coffee 1 tbsp. agave Whisk together the protein powder, oats, egg, and banana. Pour into a skillet and cook over medium heat like you would a normal pancake until browned on both sides. Meanwhile, in a small saucepan, heat the dark chocolate, coffee, and agave together until a thick consistency is formed. Pour over pancakes and serve. Protein Coffee Fluff Dessert 1 cup plain Greek yogurt 1 oz. very strong coffee, pre-prepared 1 scoop vanilla protein powder 1 tsp. cocoa powder Combine together the yogurt and espresso. Beat in the protein powder and continue to beat until a fluffy consistency is formed. Sprinkle with cocoa powder and then serve. Pumpkin Spice Muffins ⅓ cup canned pumpkin puree 1 scoop vanilla protein powder ¼ cup pre-made strong coffee 3 tbsp. coconut flour ⅓ cup egg whites ½ tsp. baking powder 17

Glaze: ½ scoop vanilla protein powder 1 tbsp. coconut oil ½ tbsp. powdered Stevia Preheat the oven to 375 degrees F. Blend together the pumpkin puree, vanilla protein powder, coffee, coconut flour, egg whites, and baking powder. Pour into a muffin tin sprayed with non-stick cooking spray. Bake for about 10-12 minutes. Meanwhile, mix together the vanilla protein powder, melted coconut oil, and stevia. Use as a glaze over top of the muffins prior to serving. There you have it! No more feeling guilty about drinking coffee. Just follow the guidelines inside this health bulletin and coffee may just help you live longer, look younger, and burn more belly fat. 18

REFERENCES: 1. Smith, Andrew P., et al. Investigation of the effects of coffee on alertness and performance during the day and night. Neuropsychobiology 27.4 (1993): 217-223. 2. Van Dieren, S., et al. Coffee and tea consumption and risk of type 2 diabetes. Diabetologia 52.12 (2009): 2561-2569. 3. Maia, L., and A. De Mendonça. Does caffeine intake protect from Alzheimer s disease?. European Journal of Neurology 9.4 (2002): 377-382. 4. Hernán, Miguel A., et al. A metaoanalysis of coffee drinking, cigarette smoking, and the risk of Parkinson s disease. Annals of neurology 52.3 (2002): 276-284. 5. Wu, Jiang-nan, et al. Coffee consumption and risk of coronary heart diseases: a meta-analysis of 21 prospective cohort studies. International journal of cardiology 137.3 (2009): 216-225. 6. Myers, Martin G. Effects of caffeine on blood pressure. Archives of internal medicine 148.5 (1988): 1189-1193. 7. Acheson, Kevin J., et al. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American journal of clinical nutrition 33.5 (1980): 989-997. 8. Acheson, Kevin J., et al. Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?. The American journal of clinical nutrition 79.1 (2004): 40-46. 9. Brice, Carolyn F., and Andrew P. Smith. Effects of caffeine on mood and performance: a study of realistic consumption. Psychopharmacology 164.2 (2002): 188-192. 19