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Dr. Justin Marchegiani
So off the bat, some of the good things in green here. Green for good. We have this inhibitory neurochemical called adenosine. Adenosine is an inhibitory compound, so it helps kind of dampen and relax and decrease energy in your body and how you function and feel, kind of like GABA if you will. So it’s like if you have like a calming tea like a chamomile or a flower-based tea, that’s kind of really dampening and causing your body to relax. Typically the exact opposite of why you want to take in coffee, you want to take in coffee so we can actually dampen this adenosine response, which is helpful if we’re looking to get some work done, focus, get some energy going, increase cognitive performance because we’re learning or we’re taking in new information or we have to be focused dealing with people all day. So very helpful to be able to decrease that adenosine, dampen that—that’s why coffee is better in the morning, in the first half of the day, not taken after the noon time because coffee’s got an 8-hour—or caffeine has an 8-hour half-life. So we wanna work on metabolizing that coffee before it’s time to relax. So if you’re drinking coffee too late in the afternoon, it’s going to be hard to shut down.
Benefits of Coffee
Okay, so one of the benefits is this dampening effect which can help us with energy and focus. Caffeine that’s in coffee, about 150mg to 300mg of caffeine per cup on average, that increases lipolysis. What’s the lipolysis? Let’s break it down. Lipo- means fat. Alright, -lysis means to cut or to break. So it’s fat breakdown. It’s the fancy word for fat breakdown. So doing coffee and/or caffeine before workout can actually be very helpful at breaking down and increasing free fatty acids in your body so you can start burning more fat for fuel, really helpful.
Nutrients—coffee actually has a lot of B vitamins, a lot of alkaloids, a lot of antioxidants that are very beneficial for your health. People forget that. Now again if you’re doing instant coffee or Maxwell House or Folger’s or maybe some of these cheap brands, there’s a good chance that that may not be the case, and we’ll talk about that down here under the toxin section, but coffee is heavily pesticide sprayed. There can be a lot of different chemicals and molds and mycotoxins involved in that. So a lot of the nutrients are going to come from really good farming practices, ideally small batches, roasted coffees are going to have more antioxidants, and you know, making sure it’s organic and the quality is there, okay? You get good quality coffee and caffeine from how it’s grown in a quality environment. So nutrient’s really important. You have some magnesium, some B vitamins, and a lot of antioxidants in there. We talked about antioxidants as well.
Antioxidant—what’s an antioxidant? Well, oxidation—stress oxidation, that causes your body to basically lose electrons. So if you have—this is your electron right here, which is like a negatively-charged compound, right? And basically oxidative stress comes in and it pulls away your electron and antioxidants basically take that and prevent this from happening. So antioxidant is anti-loss of an electron. So it keeps those electrons paired together versus being broken up. So that’s kind of how that works. So antioxidants, right? Oxidation is a loss of an electron, so it’s the anti-loss of an electron.
Next, cognitive disease. Lots of studies on coffee and its effect on decreasing Parkinson’s, also decreasing Alzheimer’s or dementia-like memory symptoms. There’s also some studies on coffee not affecting cardiovascular disease, not attributing and not affecting cardiovascular conditions. Now my clinical opinion, if you stimulate the body too much because coffee is a stimulant, that activates the sympathetic nervous system and part of what happens with sympathetic activation is increased heart rate because that’s part of what happens when we’re stimulated. Heart rate goes up to increase blood and increased oxygenation. So that can put extra stress on the heart so if you do have a heart condition, too much caffeine may be an issue for you. So we do know that there are some benefits cognitively, which is great, really good stuff.
Disadvantages of Coffee
So let’s go into some of the negative. Let’s shift gears down here. So we know coffee does have adrenal stimulation. What does that mean? It’s gonna stimulate adrenaline, okay? A couple different words for adrenaline. Adrenaline, catecholamines, norepinephrine, epinephrine. Medicine loves to confuse us, so we have lots of different words that mean the same thing. So in here, we have cortisol, alright? And we also have—I’m going to just use the more mainstream word—we have adrenaline. Those are our big things that are happening. Now these can be okay if we’re healthy and we have healthy adrenal function, that may not be a bad thing per se, it’s getting a little cortisol or adrenal push that may help performance, that may help this increased lypolysis, so that may be beneficial.
Now when I do my coffee, I mix it with butter, grass-fed butter, and MCT oil. If you have autoimmune conditions, you may want to do ghee or not even use coffee off the bat, maybe do a chai tea instead if you’re sensitive. So off the bat, using a good quality fat like an MCT gives you these various ketone precursors that are about 6-8 times higher than in your typical coconut oil where MCT is extracted, and then also using good quality butter, we have butyric acid, these short-chain fatty acids that are really helpful and the goal is it kind of time releases the caffeine.
So essentially if here’s the caffeine coming down the pipe here, right? What this does is it basically—right? This is our fats. It basically time releases it, so now the caffeine comes in much slower. So instead of having this really big bolus of caffeine—this is the caf—when we have the fat in it, you’re going to see what happens is this. We have what I call the magic carpet caffeine ride experience. So when we have the fat and caffeine together, we have this gentle up and down type of effect like this. So this is much more gradual which is nice. You don’t have the up and the down, and you’re also getting a lot of good fatty acids which can help your appetite which is really good. I like this. You just got to be really careful because when you do too much caffeine, it also put your body in that sympathetic state which can shut down your appetite especially if you’re doing a lot of ketones, so we got to make sure when you’re doing that, it’s going to cause to pee out a lot of water, so you got to make sure you’re staying hydrated with good water that has sulfur and minerals in it whether it’s a Pellegrino or a Topo Chico or a good clean filtered water that you add minerals to, and they can also—I’m going to add here—it can also affect your appetite, right? And remember just because you have a whole bunch of calories of good healthy fats in that coffee, right? People call it Bulletproof coffee or butter coffee, your body still needs nutrients. That means you’re still not eating grass-fed meat, Omega 3’s, nutrient-rich antioxidant vegetables or low sugar fruit—you’re not eating those because your appetite’s now gone south. So we got to make sure we’re not affecting our appetite so much where we’re missing the other amino acids and nutrients that our body needs for optimal health. So be careful of too much appetite suppression. Ketones can do that. You just got to be careful of it. And also if your adrenals are fatigued, you may not be able to handle that stimulation.
So a couple of things you can do is you can do decaffeinated coffee which could be helpful. You got to be careful because caffeine is a natural pesticide in coffee. So typically decaf coffee is sprayed in a much higher rate with various pesticide compounds because the coffee doesn’t have that caffeine, so it can be attacked by mold and other things. So if you do get caffeine or decaf coffee, you got to make sure it’s a Swiss water process, not the benzene or methyl chloride process that’s involved in decaffeinated coffee in the past. You want to make sure it’s the water-based Swiss water process that just involves water and no methyl chloride or benzene which are–benzene is carcinogenic.
So we got to make sure, if we’re going to do it, good clean coffee. Try to make sure it’s small sources, make sure it’s roasted, make sure it is also–Central American’s pretty good, higher altitude coffee. Don’t go for the blends that can have a lot of different bad beans. Go for a single source if you can. A couple of my favorite coffees are Bulletproof, Premier, Research Labs makes a great coffee, and there’s a handful of good coffees that you can find at different shops. Just try to go for single source. Try to go roasted and try to go for companies that have a good reputation, organic if you can. Some places are organic but they don’t pay for the label, so you just got to know which ones are of that organic quality standard. So be careful of the appetite.
Sleep issues—your cortisol rhythm is like this, right? It’s—here’s your AM, here’s your morning. Here’s your PM, in the afternoon. So typically you wake up and your cortisol goes down like this throughout the day. If you’re adrenally stressed and you’re doing coffee too much later in the day. Let’s say your coffee happens here, well, you could be like this, lower in the day and then what happens relatively-speaking at night, you start going back up and this can be where sleep issues start to happen. So I typically recommend not consuming any coffee after eleven or twelve o’clock. I always do it with the good high quality fats in there to time release it, and just make sure if your adrenals are messed up or your rhythm is switched, make sure you go and get your adrenals looked at and supported with a functional medicine doctor to get them back in cycle and then cutting coffee out maybe the right thing for you. It may be. So sleep issues, this is the whole cortisol rhythm thing.
Again toxins is a big thing. Dave Asprey has kind of made this famous where coffee is known to have a lot of mycotoxins in it so you want to avoid crappy coffee that can affect cognitive performance. You want to use coffee that makes you feel good and perform better. So the good sources like I mentioned, the mycotoxins, the pesticides, the chemicals—so you want to avoid all those and choose high-quality coffee and mix it and blend it in with fat so you have that time release effect that I mentioned in the diagram earlier.
Also the CYP1A2 gene is a gene—it’s a specific genotype that has evolved an enzyme and this enzyme, when we don’t have this gene here, we can have a decrease in the enzyme that metabolizes caffeine. Okay, excuse my spelling here. It’s probably spelt wrong. So if we have this enzyme that has decreased activity, so we have decreased enzyme activity, alright, that means that we are not going to be able to metabolize caffeine because that’s a poor caffeine metabolizer, and that may make it hard for us to metabolize caffeine so what happens is that caffeine sits in our system longer, that half-life of 8 hours is going to be much longer, maybe 10, 12, 15 hours—a half-life is how much it takes to take the caffeine in your system and cut in half. So if it takes 8 hours to cut in half, every 8 hours we continue to cut that caffeine in half. So we want to make sure we’re able to metabolize it fast. If we’re not able to, doing any caffeine at all may cause jitters, may cause anxiety, may cause that tachycardia that with the heart feels like it’s beating out of your chest. So you got to be careful. This CYP1A2 genotype, if we have that we’re going to have decreased enzyme activity for breaking down caffeine. Now should you go and get a genotype test, personally don’t waste your money. Everyone here who has this issue knows it. They’re sensitive to coffee. They have it, there’s caffeine from tea or coffee, they’re sensitive. If that’s the case, well, definitely you want to avoid caffeine if that is the case. If you have energy issues though and you’re using that to help increase the energy and it’s too stimulatory, then you gotta go get your adrenals looked that, checked and assessed, and get on a functional medicine program.
So in the end, is coffee good or bad? It really depends. Choose quality. Prepare it the right way with healthy fats. If you have an autoimmune condition, cut the coffee out and use some very benign sources like a chai tea or even do nothing in the morning for a period of time. If you’re going to use butter, use ghee if you’re autoimmune, progress to the healthy grass-fed butter. If you have adrenal or thyroid issues and you feel that caffeine is exacerbating things or your problems or your health issues or it’s abrasive on the gut, pull it out for a period of time. Add it back in. Get your adrenals and your thyroid and your hormonal system working better. So again this is the truth about coffee. I hope I instilled some really good info. If you feel like you’re having some issues with coffee or with your energies or your adrenals or anxiety or mood stuff, and coffee could be connected, click on screen or reach out below and make sure you subscribe to get access to more great videos coming your way.