kaffee_cortisol

3 alltдgliche Gewohnheiten, die Ihren Stoffwechsel ruinieren

(und wie Sie ihn reparieren kцnnen. )

Artikel von Mike Geary - Diplomierter Ernдhrungsberater, Diplomierter Personal Trainer (CPT)

Es ist tatsдchlich so, dass es mindestens 3 Dinge gibt, die in Ihrem tдglichen Alltag dazu fьhren kцnnen (dies gilt fьr 98% der Bevцlkerung), dass Ihr Stoffwechsel beeintrдchtigt wird und Ihren Kцrper dazu zwingt, die dreifache Menge Fett zu speichern.

Neben der negativen Beeinflussung Ihres Stoffwechsels beschдdigen diese "Stoffwechselzerstцrer" Ihren Kцrper auf einer zellulдren Ebene und Ihr Kцrper ist dann nicht mehr in der Lage, gespeichertes Fett in Energie umzuwandeln.

Diese Informationen werden Sie SCHOCKIEREN! Lesen Sie den ganzen Artikel. Erfahren Sie, welche Lebensmittel Sie meiden sollten und noch wichtiger wie Sie einfach (und automatisch) Ihren lдdierten Stoffwechsel wieder reparieren kцnnen.

Hier sind 3 "Stoffwechselzerstцrer", die Ihren Stoffwechsel und Ihren Kцrper blockieren kцnnen. Der erste ist ein katastrophaler Cocktail.

Stoffwechsel-Zerstцrer Nr.1. Koffein kombiniert mit Zucker

SьЯgetrдnke, gesьЯter koffeinhaltiger Tee, aromatisierter gesьЯter Kaffee - all diese Getrдnke beinhalten die schдdigende Kombination von Koffein und Zucker. Lesen Sie dazu auch den Artikel Kaffee - 3 Tricks fьr die gesьndere Variante.

Das Problem ist folgendes .

Koffein verursacht eine kurzfristige Insulin Unempfindlichkeit, genau dann, wenn Sie Insulin dringend benцtigen. Nдmlich, wenn zusдtzlich Zucker in Ihrem Kцrper ist. Ihre Kцrperzellen reagieren auf das Insulin unempfindlich, Ihr Kцrper muss mehr und mehr Insulin fцrdern und lдsst so die Fettspeicherung ansteigen.

Was noch schlimmer ist: Studien haben gezeigt, dass viele Leute deutlich mehr essen, nachdem sie diese "flьssigen Kohlenhydrate" aufgenommen haben im Vergleich zu soliden Kohlenhydraten (echte feste Nahrungsmittel). Bei richtigen Nahrungsmitteln wird Ihr Kцrper schneller satt , da er die nьtzlichen Nдhrstoffe erkennt. Wenn Sie hingegen "flьssige Kohlenhydrate" trinken, signalisiert Ihr Kцrper Ihnen, so weiterzumachen, weil er noch auf Nдhrstoffe wartet (anstatt der vielen leeren Kalorien).

VERDOPPELUNG der Fettspeicherung!

Nicht nur, dass Sie exzessiv Kalorien aufnehmen, sondern durch die verursachte Insulinunempfindlichkeit vermehrt Fett speichern.

Stoffwechsel-Zerstцrer Nr. 2. Kьnstliche SьЯstoffe. Wenn Koffein und Zucker eine schдdliche Kombination sind, sind kьnstliche SьЯstoffe die Lцsung, oder? So einfach ist das nicht!

Kьnstliche SьЯstoffe sind fьr Ihre Schilddrьse schlecht. Die Schilddrьse ist das Organ, das Ihren Stoffwechsel reguliert. Neuere Nachforschungen lassen darauf rьckschlieЯen, warum so viele Leute die Diagnose Hypothyreose ("langsamer Stoffwechsel)" erhalten.

Das Problem hцrt hier aber nicht auf. Kьnstliche SьЯstoffe sind neurotoxisch und Ihr Kцrper reagiert deswegen oftmals mit Entzьndungen, die zu einer Cortisolausschьttung fьhrt. Cortisol ist ein Hormon, das dem Kцrper signalisiert Fett zu speichern, auch in einem Stadium, in dem wenig Kalorien aufgenommen werden. Zusдtzlich zur Sabotage Ihrer Schilddrьse schьtten Sie Cortisol aus. Alles zusammen macht es noch schwieriger, Fett zu verlieren.

Das ist der ьble Kreislauf der Naschkatzen, die diдten

Es geht noch weiter. Studien haben gezeigt, dass je mehr SьЯes gegessen wird, man noch mehr davon mцchte. Dieser Wunsch wird immer stдrker und der Kreislauf geht weiter.

Versuchen Sie, Ihre Getrдnke mit wenig Stevia zu sьЯen (es ist natьrlich, nicht kьnstlich). Anstatt SьЯungsmitteln kцnnen auch kohlensдurehaltiges Wasser oder gekьhlter Tee mit Zitrone, Limette, Minze oder sogar Salatgurke (schmeckt wirklich gut) getrunken werden.

Stoffwechsel-Zerstцrer Nr. 3. Lдngere Zeit ohne Bewegung

Dieser Punkt sollte offensichtlich sein, aber ist doch nicht ganz so wie Sie glauben.

Wдhrend des Tages nehmen Ihre Hormone die Aufgabe war, die Energieproduktion zu erhцhen oder zu reduzieren, den Appetit anzuregen oder zu reduzieren und den Fettabbau zu fцrdern oder Fett zu speichern - je nachdem wie aktiv Sie sind.

Wenn Sie gerne fьr 3, 4 oder 5 Stunden am Schreibtisch sitzen, wird der Abbau von Fett zu einem echten Problem.

Hцren Sie auf Ihre Hormone?

Ignorieren Sie Ihre Hormone, die nach kцrperlicher Aktivitдt verlangen, geben Sie Ihrem Kцrper den Befehl, Fett zu speichern. Unser Kцrper ist so konstruiert, sich regelmдЯig zu bewegen, nicht den ganzen Tag zu sitzen. Hier ist etwas, das sowohl aufregend als auch beдngstigend ist. Lernen Sie, auf Ihre Hormone zu hцren! So wissen Sie, ob Ihr Kцrper Fett speichert oder es in Energie umwandelt. Sie werden auch erkennen, ob Ihr Stoffwechsel nicht mehr so funktioniert wie er sollte. dazu gleich mehr.

Ist Ihr Stoffwechsel beschдdigt?

Wie halten Sie Ihre Hormone funktionsfдhig UND schaffen Ihre Arbeit? Ganz einfach: machen Sie alle 45 - 60 Minuten regelmдЯige kurze Pausen und bewegen Sie sich! Ihr Kцrper wird Ihnen sagen, wie viel Pausen er benцtigt. Hier sind einige Merkmale wie Ihr Kцrper Ihnen signalisiert, dass es Zeit fьr eine kleine Pause ist:

Sie fьhlen sich gezwungen, sich zu dehnen oder zu bewegen

Sie gдhnen oder seufzen

Sie rutschen auf Ihrem Stuhl hin und her

Sie haben Schwierigkeiten sich zu konzentrieren

Sie fьhlen sich verspannt oder unruhig

Sie machen einfache Fehler

Sie kцnnen sich nicht fokussieren oder genьgend Aufmerksam sein

Ob Sie nun alle Merkmale oder nur einige bemerken. Diese Hinweise kцnnen darauf schlieЯen, dass Ihr Stoffwechsel angeschlagen ist. Keine Sorge, es gibt eine einfache Lцsung. Zunдchst mцchte ich aber ein paar Tipps zeigen, die den Schaden reduzieren kцnnen.

Wenn Sie die oben aufgefьhrten Signale bemerken oder aber alle 45 - 60 Minuten, stehen Sie auf und bewegen sich fьr 2 - 3 Minuten. Hier sind einige einfache Bewegungen, die Ihre Hormone stimulieren, Fett zu verbrennen:

laufen oder joggen Sie die Treppen hoch und runter

springen Sie auf der Stelle und bewegen die Arme wie ein Hampelmann

machen Sie abwechselnd ein paar Liegestьtze oder Bauchpressen

laufen oder joggen Sie zum Parkplatz

Bleiben Sie wдhrend des ganzen Tages aktiv und Ihr Kцrper wird kontinuierlich Fett verbrennen - genau so wie er soll!

Was Sie als nдchstes tun sollten.

Wenn mehrere Merkmale oben bemerken, dann sollten Sie sich die nдchste Seite anschauen, die Ihnen neben den 4 hдufigsten Stoffwechselzerstцrer auch das SCHLIMMSTE Lebensmittel fьr Ihren Stoffwechsel zeigt, dass Sie vermutlich jeden Tag konsumieren.

Sie werden aber auch einen einfachen Trick kennen lernen, mit dem Sie Ihren kaputten Stoffwechsel in weniger als 1 Minute pro Tag s anregen, dass er Ihren Kцrper in eine 24-Stunden-Fettverbrennungs-Maschine verwandelt und Sie so viel Energie verspьren wie noch nie vorher in Ihre Leben.

Cortado

Cortado (from the Spanish cortar, known as "Tallat" in Catalan, "Pingo" or "Garoto" in Portugal and "noisette" in France) is an espresso "cut" with a small amount of warm milk to reduce the acidity. The ratio of coffee to milk is between 1:1 - 1:2, and the milk is added after the espresso. The steamed milk hasn't much foam, but many baristas make some micro foam to make latte art. It is popular in Spain and Portugal, as well as throughout Latin America, where it is drunk in the afternoon. In Cuba, it is known as a cortadito. It's usually served in a special glass, often with a metal ring base and a metal wire handle. There are several variations, including cortado condensada or bombon (espresso with condensed milk) and leche y leche (with condensed milk and cream on top).

Differences

It is sometimes important to distinguish the cortado from the Italian caffe macchiato, which is traditionally an espresso with a small amount of foam/steamed milk added (less than 1:1), though in modern American usage a macchiato often uses 1:1 proportions and differs from a cortado primarily in having more foam, being a small latte. The cortado should always be served in a 150–200 ml (5–7 fl oz) glass and the milk should only be steamed; maybe a little foam settles to the top but the essence of the drink must be steamed milk. Cortado is more similar to a less-foamy cappuccino than an espresso macchiato. Distinguished from American variation of cafe au lait, which is a regular coffee base and warm milk, cortado is made with espresso and steamed milk.

A similar drink in Australia is known as a Piccolo Cafe Latte, or simply a Piccolo for short. This is a single espresso shot in a machiatto glass, which is then filled with steamed milk in the same fashion as a cafe latte. This results in a 90mL drink, with a 1:2 ratio of coffee to steamed milk, and about 5mm of foam on the top. A longer drink, popular in Portugal, is the galão, which uses 1:3 proportions but is otherwise similar to a cortado.

Coffee & Cortisol

Many people consume coffee as a way to improve energy, mental focus, alertness and wakefulness in the morning. Caffeine in coffee can have these beneficial effects, but it can also increase levels of a stress hormone known as cortisol. Chronically high levels of cortisol can have a number of negative effects on the body. Consume coffee in moderation or drink decaffeinated coffee to limit cortisol levels.

Cortisol in the Body

Cortisol helps convert fats and proteins into usable energy and acts as an anti-inflammatory agent. When the body is stressed, cortisol levels rise. While cortisol is a necessary hormone that plays important roles in the body, chronically high levels can trigger excess fat storage, which can lead to obesity. In addition, cortisol can cause cravings for sugar and increases in appetite.

Caffeine Increases Cortisol

According to a study published in 2005 in "Psychosomatic Medicine," caffeine can increase cortisol levels in stressed individuals. The researchers set out to determine the effect of regular caffeine consumption on cortisol levels. The results of the study showed that after a five-day abstinence, reintroducing dietary caffeine caused a significant increase in cortisol levels. However, the overall cortisol response was significantly reduced after five days of caffeine consumption. The authors of the study concluded that the cortisol responses to caffeine can be diminished, but not eliminated, when caffeine is consumed daily.

Cortisol, Health and Obesity

There is a strong relationship between elevated cortisol levels and obesity. In particular, cortisol may increase fat storage around the midsection. According to an article by Christine A. Maglione-Garves et al. on the University of New Mexico website, when the the body is exposed to chronically high levels of cortisol, the tissues can be altered, causing circulating fat to be deposited deep in the abdominal region. This can further lead to high blood pressure and elevated blood sugar levels, which increase the risk for cardiovascular disease and Type 2 diabetes.

Cortisol and Muscle Breakdown

In addition to promoting excess fat storage, cortisol can have catabolic – muscle breakdown – effects on the body. According to a study published in 2008 in the "International Journal of Sport Nutrition and Exercise Metabolism," although high doses of caffeine may be able to slightly raise concentrations of testosterone, which has a muscle-building effect, during resistance training, it can also cause moderate increases in cortisol levels, resulting in a lower testosterone to cortisol ratio. This effect could potentially counteract any anabolic -- muscle building -- effects of caffeine combined with resistance training.

Caffeine for Your Health — Too Good to Be True?

That cup of joe may be good for many, but there are downsides as well

Ines Perkovic/Getty Images

Drinking three 8-ounce cups of coffee a day can have positive health benefits, depending on the strength of the brew.

En español l Picture it: 624 million cups of coffee. A day.

That's about three cups per coffee drinker in the United States, where 83 percent of adults can't imagine life without their favorite cup of java.

Add to that tea, caffeinated soft drinks and those infamous energy drinks, and you won't be surprised to read that 90 percent of us consume caffeine in some form or another each day. Is this a bad thing? Not entirely.

Recent research has shown that coffee, in particular, may help prevent diseases like stroke and certain cancers, lower our risk of Parkinson's and dementia, and boost our concentration and memory. Partly that's because coffee beans are seeds, the National Institutes of Health (NIH) reminds us, and like all seeds, they're loaded with protective compounds.

"Coffee is an amazingly potent collection of biologically active compounds," Walter Willett, M.D., of the Harvard School of Public Health, told the National Institutes of Health's newsletter.

Caffeine, a mild stimulant, also provides benefits: It's been linked to lower risks of Alzheimer's disease, for example. But when it comes to caffeine, there really can be too much of a good thing. Those who study caffeine's lesser-known effects point to studies that indicate it can be worrisome for people with high blood pressure, diabetes and osteoporosis. Plus, caffeine can interact poorly with some common medications, and it can worsen insomnia, anxiety and heartburn.

It would make things easier if the caffeine content were listed on food labels so you would know if you've exceeded the 300 mg level that most health experts say is a safe, moderate amount for the day — about the amount in three 8-ounce cups of coffee, depending on how strong you brew it — but so far that's not happening.

So before you turn on that coffeemaker or grab a grande cup from your favorite cafe, here are some things to keep in mind.

First, the bad news about caffeine (and coffee)

Remember: Caffeine is a drug, says Steven Meredith, a researcher in behavioral pharmacology at the Johns Hopkins School of Medicine.

While low to moderate doses are generally safe, caffeine is addictive and users can become dependent on it and find it difficult to quit or even cut back, he says. (Caffeine dependence was even named as a new mental disorder this year.) Anyone who's ever quit cold turkey knows it can trigger pounding headaches, mental fuzziness and fatigue for a couple of days until the body adjusts.

Other effects of too much caffeine:

• It increases anxiety and disrupts sleep patterns, leading to a vicious cycle of restless sleep, relying on caffeine to help with daytime fatigue, followed by more insomnia.

Caffeine Counts

The amount of caffeine in a particular coffee drink depends on the brew and beverage size:

• Restaurant espresso (1 oz.) 40-75 mg
• Instant coffee (8 oz.) 27-173 mg
• Typical brewed coffee (8 oz.) 95-200 mg
• McDonald's brewed coffee (16 oz.) 100 mg
• Starbucks brewed coffee (16 oz.) 330 mg

Source: Mayo Clinic

• Caffeine potentially leads to some spinal bone loss in postmenopausal women if they typically drink more than three cups, or 300 mg of caffeine, a day, but don't get enough calcium in their diet, says Linda Massey, emeritus professor of nutrition at Washington State University. An older woman should make sure she gets at least 800 mg of calcium daily — through food or supplements — to offset caffeine's effect on calcium, adds Bess Dawson-Hughes, M.D., director of the Bone Metabolism Laboratory at Tufts University in Boston.

Coffee itself can also mess with your stomach. If you have problems with acid reflux or heartburn, then coffee and even tea might not be right for you.

And if you have high cholesterol and you don't want your coffee adding to the problem, you need to use a paper filter to trap the cafestol, a compound in coffee that raises LDL cholesterol levels, says van Dam.

Here's what you need to know if you have a touchy tummy

• Coffee's not your friend if you're prone to heartburn. Coffee is highly acidic and is irritating to the gastrointestinal tract. Switching to decaf won't help: In fact some research has found that decaf increases stomach acid even more than caffeinated coffee. Neither will switching methods of brewing or roasting. Avoiding coffee is the only solution.

Now, the good news about caffeine (and, of course, coffee)

Caffeine has been shown to protect against a host of problems. Some studies have found that those who drink lots of coffee (but not decaf) seem to be four to eight times less likely to develop Parkinson's disease, according to the NIH's National Institute of Neurological Disorders and Stroke, and "that is more likely to be due to caffeine" than to any nutrients in coffee, says van Dam.

Some other benefits of coffee:

• It may reduce the risk of Alzheimer's and dementia. A caffeine habit in your 40s and 50s — three to five cups daily of the high-octane stuff, not decaf — seems to reduce by up to 70 percent the risk of Alzheimer's and dementia in your 70s, a 2009 University of Florida study found. Other studies have found that regular caffeine consumption may help slow the rate of cognitive decline in older adults.

• It lowers the risk of oral cancers. Older adults who drank four or more 8-ounce cups of regular coffee daily were half as likely to die of mouth and upper throat cancer. Decaf had a weaker effect, while no protection was found with tea.

Caffeine aside, coffee can be considered a healthy drink, judging by the preponderance of research suggesting it may protect against a variety of diseases and help us live longer. Keep in mind that these studies found an association between better health and coffee drinking, but researchers haven't yet found exactly what causes these benefits. It could be, for example, that coffee drinkers are more active and social. Or it could be that one of the more than 1,000 compounds that coffee naturally contains boosts our health. We don't know.

Some of the benefits you might be getting from your favorite cup of joe

• A longer life. The largest study to date, a joint project last year by the NIH's National Cancer Institute and AARP that followed 400,000 men and women ages 50 to 71 for more than 10 years, found that those who regularly drank coffee — either decaf or regular — had a lower risk of overall death than did nondrinkers. In particular, the coffee drinkers were less likely to die from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.

• Protection against a number of cancers. A 2010 overview of major studies on coffee consumption and cancer by the University of California, Los Angeles, found a strong protective association between coffee and endometrial (also called uterine) cancer and some protection from colon cancer; other recent studies have found that drinking coffee may protect against prostate and liver cancer.

Bottom line: It's all about you. People have different reactions to caffeine. Some can drink six cups of coffee a day and feel fine, others need to switch to decaf or herbal tea by noon or they'll be up all night.

If you need to cut back on your caffeine consumption, do it slowly over several weeks, gradually adding more decaf to your regular brew. And don't forget: That big cup of soda and your favorite chocolate bar also contain caffeine.

Candy Sagon is an editor and health writer for AARP Media.

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Cortisol reduzieren

Cortisol ist eine stressbedingte Chemikalie, die von der Nebennierenrinde ausgeschüttet wird. Etwas Cortisol ist zwar nützlich zum Überleben, viele Leute produzieren jedoch zu viel Cortisol. Wenn dies passiert, fühlst du dich vielleicht ängstlich, gestresst und hast eine Neigung zum Zunehmen. Es ist wichtig, etwas zu unternehmen, wenn du eines oder alle diese Symptome bemerkst. Die in deinem Körper produzierte Cortisol-Menge zu reduzieren, kann sich positiv auf deine gesamte Gesundheit auswirken und dich entspannter machen und mehr ins Gleichgewicht bringen.

Vorgehensweise Bearbeiten

Methode 1 von 2:

Methode eins: Änderungen in deiner Ernährung Bearbeiten

Methode 2 von 2:

Methode zwei: Änderung der Lebensweise Bearbeiten

Tipps Bearbeiten

• Wenn du aufgrund eines erhöhten Cortisol-Spiegel schlecht schläfst, kannst du möglicherweise eine Melatonin-Mittel nehmen, das den Körper besser einschlafen und durchschlafen lässt.

Warnungen Bearbeiten

• Sprich mit deinem Arzt, bevor du ein rezeptfreies Schlafmittel nimmst. Möglicherweise passt das Schlafmittel nicht zu anderen Medikamenten, die du einnimmst.

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Was ist eine gute Herzfrequenz

Abnehmen 10 Kg in nur zwei Wochen

An den Innsenseiten der Oberschenkel abnehmen

Wach bleiben wenn man müde ist

Deine Arterien auf natürliche Weise frei machen

Schneller groß werden

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US / World

Policy / Biz

What's The Best Time To Drink Coffee? The Hour Matters Because Cortisol Cycle Influences Caffeine Effectiveness

The hour at which you drink coffee could influence the effectiveness of the caffeinated beverage. Mortefot, CC BY-SA 2.0

According to a new report, caffeine effectiveness is determined by the hour at which the coffee is consumed because of the body’s cortisol cycle.

The body’s circadian rhythm is responsible for dictating when a person feels sleepy, hungry, happy, or sad. This clock controls sleep-wake cycles, hormone release, body temperature, and other functions. Cortisol — a stress hormone that increases sugar in the bloodstream — is typically released shortly after waking up in the morning, according to Medscape. Healthy people experience a 50 percent increase in levels during the first 20 to 30 minutes after waking up in the morning. Since cortisol levels are at their peak in the bloodstream, they promote alertness and help regulate the circadian rhythm — a natural boost without the caffeine.

Steven Miller, a neuroscientist at the Uniformed Services University of the Health Sciences in Bethesda, Md., wrote in Washington-based science news blog NeuroscienceDC that people should hold off on consuming caffeinated beverages early in the morning when cortisol concentration is at its peak. “Drug tolerance is an important subject, especially in the case of caffeine since most of us overuse this drug,” he wrote. “Therefore, if we are drinking caffeine at a time when your cortisol concentration in the blood is at its peak, you probably should not be drinking it.”

Those who drink coffee when cortisol levels are high — commonly between 8 a.m. and 9 a.m. — are more likely to develop a tolerance to caffeine. This increased tolerance means the drug will become less effective in the body. Miller explains this by referring to one of the key principles of pharmacology: use a drug when it is needed.

“In other words, the same cup of morning coffee will become less effective and this is probably why I need a shot of espresso in mine now,” he wrote, the Telegraph reports.

To maximize the benefits of your caffeinated beverage, coffee should be consumed between 9:30 a.m. and 11:30 a.m. when cortisol levels are dropping before the next surge. Cortisol levels peak in the bloodstream between 8 a.m. and 9 a.m., between noon and 1 p.m., and between 5:30 p.m. and 6:30 p.m. Miller acknowledged that cortisol levels at various times throughout the day vary from person to person, which means the best time to drink coffee varies from person to person. Early birds will commonly experience a drop of cortisol levels earlier than those who sleep in.

Coffee can not only increase alertness, but also benefit your health. In a study published in the journal Hepatology, a morning cup of coffee or tea was found to protect drinkers from liver failure. Researchers used cell culture and mice to examine the effects of caffeine on non-alcoholic fatty livers (NAFLD). The consumption of caffeine stimulated the metabolization of lipids stored in the liver cells, which decreased the fatty liver of the mice on a high-fat diet. These findings may be applied to humans if they consume four cups of coffee or tea per day to protect against the progression of NAFLD, especially those who tend to have a high-fat diet.

Caffeine and Testosterone: Coffee Stimulates T-Production, Possibly Due to Increased cAMP

If you’ve been reading my older posts here, you already know that I’ve been somewhat of an anti-coffee guy in the past. That’s because research has shown time after time that caffeine consumption leads to dose dependent increases in cortisol secretion through stimulating the adrenal cortex…

Here are the mechanisms of action behind cortisol’s testosterone suppressing effects if you’re not yet familiar with them:

• Your testicles produce this enzyme called 11ßHSD-1 which normally protects your testosterone molecules from cortisol, but in the times of prolonged stress and chronically elevated levels of the stress hormone, there simply is too much cortisol for 11ßHSD-1 to handle.
• When cortisol levels are high for a long time, the body directs more of its available cholesterol into cortisol synthesis, which leaves less of the good stuff for testosterone synthesis.

Based on that it would make great sense that coffee – which increases cortisol – would also lower testosterone levels. However that seems not to be the case, at least if there’s any truth in the studies below.

Caffeine and Testosterone Levels

One day I was reading studies about caffeine and weight loss for my fat-burner article.

I did find a lot about that and you can read about those studies here…

I decided to dig deeper and found more confirmation for the fact that yes, caffeine really does increase strength output and anaerobic performance in humans (study, study, study, study, study, study).

To be honest, I wasn’t expecting that from a compound that stimulates cortisol release. Guess there’s a reason why the supplement industry uses caffeine as a base ingredient for most pre-workout supplements.

What I found next, was even more confusing (at the time):

a) This study showed that 4 mg/kg of caffeine taken 1 hour before exercise was able to raise testosterone levels by 12% in elite athletes when compared to placebo (cortisol was also increased by 21,3%).

b) This study showed that chewing gum with 240 mg’s of caffeine was able to furthermore increase exercise induced testosterone boost by 14% when compared to placebo. What’s odd is that cortisol actually decreased in this study (probably due to the chewing motion which according to research, reduces stress).

c) In this study, the researchers gave their subjects different doses of pre-workout caffeine (200, 400, 600, and 800 mg’s). In all groups, excercise induced testosterone release was boosted by the ingestion of caffeine, and the increase was most significant in the group that received 800 mg’s of caffeine (19%). Cortisol increased by 44% in the group which received the highest dosage.

d) One mechanism of action for this occurrence could be the fact that caffeine is a non-selective PDE inhibitor, meaning that it can inhibit the PDE-4 enzyme, which breaks down cAMP (cyclic adenosine monophosphate). As cAMP is a secondary messenger between cells and hormones, it’s believed that higher cAMP levels in cells could increase testosterone levels (one great example of this is forskolin). As caffeine can inhibit the PDE-4 enzyme, and therefore prevents the break down of cAMP, in theory this could be the reason why the above studies showed increases in testosterone, despite the fact that cortisol was increased simultaneously.

e) A 2017 placebo-controled study showed that when sleep deprived men (been awake for 24-hours) are given 6mg/kg of caffeine before aerobic exercise, their testosterone to cortisol ratio (T/C) improves significantly. The researchers write: “An increase in mean testosterone concentration post-aerobic exercise was only observed in the sleep-deprived with caffeine ingestion state”.

Bottom line: Caffeine supplements or coffee taken pre-workout once in a while might be a good idea. It seems to increase testosterone levels, despite the fact that it also raises cortisol. This could be due to the cAMP activation, the increased thyroid hormones, antioxidant content, or something completely different. Anyhow, it seems to work.

Conclusion

Even though caffeine increases cortisol levels (in most studies) – and cortisol is linked to low testosterone – it still has a testosterone boosting effect when taken pre-workout (possibly due to cAMP stimulation).

So caffeine might not be that bad after all.

If you’re not that big on coffee, there’s plenty of caffeine supplements on the market for you to choose from (affiliate link).

Ali Kuoppala

Latest posts by Ali Kuoppala (see all)

• Fenugreek and Testosterone: Closer Look at One of the Most Popular Testosterone Herbs - 02/06/2017
• 8 Effective Ways to Lower Estrogen Levels Naturally and Safely - 10/04/2017
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20 Comments

It must be noted that there is a huge difference in quality between the brands. Many of coffee’s negative side-effects can be avoided by choosing an organic high quality brand, buying whole beans and grinding them just before use.

I read that coffe is a complicated, and it’s more about race. I saw many studies that african people when consuming coffe their estrogen levels arose, but when european mates consumed Caffien their estrogen levels dropped. I remember the study mentioned that Coffe related more to the genes, so I don’t know.

Coffee is great. But the choice of coffee bean is very important. A high quality bean, that is ground and brewed correctly makes a night and day difference. Glad to see it can help with T-levels because I love a good cup of black coffee in the the morning.

If the conclusion is that “taken once in a while preworkout” might be good, then your headline is very inappropriate IMHO. Most people drink coffee all day long and there seems to be no reason to consider this to be a good thing.

Caffeine pre workout releases fatty acid use during training, even more so if you DON’T consume carbs pre workout. Im pretty sure Carb backloading was discussed here already.

I don’t understand how your conclusion (take caffeine once in a while) follows from the scientific studies you reference. Were the test subjects in the studies taking caffeine once in while, or daily before each work out?

Drinking coffee is also a great way to enjoy a flavorful drink without gaining weight. Most coffee shops even have lattes with barely any sugar and fat. You just have to ask for it.

re cAMP stimulation, over here in the UK they bottle it, lol. Great articles as always Ali keep it up.

Hahahaha, why did I only see this now 😀

I love this site. It’s so evidence based.

Ali Kouppala, what is your opinion on examine.com? They seem to try to represent the ultimate authority on supplements, do you always agree with them?

Yeah I tend to trust their unbiased reviews, and if I’m about to buy a supplement it’s one of the places where I’ll always check for research.

Thank you for your answer.

need more evidence

This is very interesting, is it similar with yerba mate relation to testosterone levels?

[…] have been few human studies where caffeine taken before a workout has resulted in 12-21% higher testosterone levels, which is great since coffee is freaking awesome. This small increase in testosterone should […]

[…] have been few human studies where caffeine taken before a workout has resulted in 12-21% higher testosterone levels, which is great since coffee is freaking […]

[…] have been few human studies where caffeine taken before a workout has resulted in 12-21% higher testosterone levels, which is great since coffee is freaking […]

Is it that COFFEE (a substance with many compounds that could have variable effects) increases testosterone, or does PURE caffeine do so?

Does caffeine raise a woman’s cortisol in the same way it raises a man’s? What is the effect on a woman who drinks caffeine pre-workout.

Effects of coffee and caffeine on carbohydrate metabolism, free fatty acid, insulin, growth hormone and cortisol plasma levels in man

• Jean-Claude Daubresse
• Alfred Luyckx
• Emilie Demey-Ponsart
• Paul Franchimont
• Pierre Lefèbvre

1) In normal subjects, oral administration of regular coffee and of caffeine increases NEFA plasma concentration without modifying blood glucose, plasma insulin, cortisol and growth hormone concentration; 2) this NEFA mobilizing effect of caffeine and regular coffee is not observed in obese people; 3) in normal subjects, caffeine administration improves oral glucose tolerance and potentiates the insulinogenic effect of orally administered glucose.

Chargé de Recherches du Fonds National de la Recherche Scientifique.

Traduzione a cura di G. U.

1) Nei soggetti normali, la somministrazione orale di caffè normale e di caffeina determina aumento dei livelli plasmatici dei NEFA, senza modificare la glicemia, l’insulinemia, la cortisolemia e la somatotropinemia; 2) questo effetto mobilizzante i NEFA, esercitato dal caffè normale e dalla caffeina, non si osserva nei soggetti obesi; 3) nei soggetti normali, la somministrazione di caffeina migliora la tolleranza glicidica e potenzia l’effetto insulinogeno del glucosio p.o.

1) Chez les sujets normaux, l’administration orale de café ordinaire ou de caféine entrîne un accroissement du taux des acides gras libres plasmatiques sans modifications de la glycémie, de l’insulinémie, de la cortisolémie et du taux plasmatique de l’hormone de croissance; 2) l’effet lipolytique de la caféine et du café ne s’observe pas chez les sujets obèses; 3) chez les sujets normaux, l’administration de caféine ameliore la tolérance glucidique et potentialise l’effet insulinogénique du glucose administré par voie orale.

1) En individuos normales el suministro oral de café normal y de cafeína detérmina un aumento de los NEFA sin modificar la glucemia, la insulinemia, la cortisolemia y la somatotropinemia; 2) en los individuos obesos no se observa el efecto movilizador de los NEFA, ejercido por el café normal y por la cafeína; 3) en los individuos normales el suministro de cafeína mejora la tolerancia glucídica y potencia el efecto insulinógeno de la glucosa p.o.

Zusammenfassung

1) Bei Normalpersonen verursacht die Verabreichung von gewöhnlichem Kaffee oder von Koffein eine Steigerung der NEFA-Konzentration im Plasma ohne Blutzucker-, Plasmainsulin-, Kortisol- oder Wachstumshormonspiegel zu beeinflussen; 2) die lipolytische Wirkung des Koffeins und des Kaffees wird bei Adipösen nicht beobachtet; 3) bei Normalpersonen verbessert die Verabreichung von Koffein die Glukosetoleranz und potenziert den insulinogenen Effekt oral verabreichter Glukose.

References

Copyright information

Authors and Affiliations

• Jean-Claude Daubresse
  • 1
• Alfred Luyckx
  • 1
• Emilie Demey-Ponsart
  • 1
• Paul Franchimont
  • 1
• Pierre Lefèbvre
  • 1

1. 1. Institute de Médecine Hôpital de Bavière Liège Belgium

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7 Negative Effects of Coffee & The Healthy Drink You Should Replace it With

Coffee is America's favorite drug with around 180 million of us starting most days with a caffeine jolt to get going. Some people enjoy their coffee and apparently have no health issues with drinking it. There are however some potential negative effects of coffee, particularly at certain times and when it becomes so addictive that you find it difficult to go a day without it.

If you are really concerned about these negative effects, be sure to check out these 3 tips to make coffee super healthy.

In small, occasional cups there is possibly a case to be made for some benefits to coffee. If it’s fresh, high-quality and ideally organic (regular coffee is one of the most pesticide-intensive crops in the world) then a raft of studies have shown that it can improve alertness and long term it may reduce the risk of developing Parkinson’s disease, gallstones, kidney stones and liver cirrhosis for heavy drinkers.

Conversely, in the longer term it has been associated with an increased risk of high cholesterol, heart disease, and osteoporosis.

Good-quality ground coffee is a source of antioxidants like chlorogenic acid that may help with weight loss and Green Coffee Bean Extract, particularly high in this antioxidant, are the latest popular supplement for body fat reduction.

Many of us though are having far beyond small or occasional cups, and instant coffee, or even worse, that murky stuff that comes out of the office coffee machine, is far from good-quality.

The following video answers the question: Is Coffee Bad For you?

In fact, despite some potential longer term benefits, for many of us excessive coffee consumption may be having some very negative effects on our health in the here and now, particularly on our digestive system and stress levels.

7 Side Effects of Drinking Coffee

1. Coffee and Hydrochloric Acid

Drinking coffee on an empty stomach, such as first thing in the morning, stimulates hydrochloric acid production. This can be a problem because HCl should only be produced to digest meals. If your body has to make HCl more often in response to regular cups of coffee, it may have difficulty producing enough to deal with a large meal.

Protein digestion in particular is affected by a lack of hydrochloric acid in the stomach and protein based foods can pass into the small intestine before being properly broken down. Undigested protein is associated in a variety of health problems, from bloating and gas to IBS, diverticulitis and even colon cancer.

In fact, the knock on effect of not digesting your food properly due to low hydrochloric acid in the stomach could be implicated in dozens of other health issues. Some experts go so far as to say almost all disease begins in the gut. Given this, you can see why it's important to limit anything that interferes with its proper functioning.

2. Ulcers, IBS and Acidity

Many of the compounds in coffee like caffeine and the various acids found in coffee beans can irritate your stomach and the lining of your small intestine. It’s known to be a problem for those suffering from ulcers, gastritis, IBS and Crohn's disease and doctors generally advise patients with these conditions to avoid coffee completely.

The question is, could excessive coffee consumption contribute to these health issues in the first place?

Ulcers are believed to be caused by the Helicobacter pylori bacteria. However, the acidic effect coffee has on the stomach may contribute to providing the weakened stomach lining necessary for H. pylori to take hold initially.

Drinking coffee can also irritate the lining of the small intestine, potentially leading to abdominal spasms, cramps and elimination problems, often alternating between constipation and diarrhea. This condition is known as irritable bowel syndrome and more and more people are being diagnosed with it in recent years.

If you are suffering from IBS, here is a plan for coffee replacement that deals with caffeine withdrawal.

Check here what are the best probiotics for diarrhea.

3. Heartburn Problems

Acid reflux and heartburn can be caused by coffee due to the way it relaxes the lower esophageal sphincter. This small muscle should remain tightly closed once you've eaten to prevent the contents of your stomach from coming back into the esophagus and burning its delicate lining with hydrochloric acid.

Caffeine is known to relax the esophageal sphincter so Coke and high caffeine 'energy drinks' can also contribute to heartburn, but coffee is particularly problematic for this.

Even decaf regularly causes heartburn problems for some people and researchers think other compounds in coffee can also contribute to acid reflux problems.

4. Coffee as a Laxative

Drinking coffee can stimulate peristalsis, the process in the digestive tract that makes us head for the bathroom. Some people use it deliberately as a laxative, but there’s a problem with this.

By stimulating peristalsis, coffee also appears to promote increased gastric emptying, whereby the stomach's contents are quickly passed into the small intestines, often before the digesting food has been properly broken down.

In this partially digested state, it makes it much more difficult for nutrients to be absorbed from your food. It also increases the chances of irritation and inflammation within the gastrointestinal tract.

Once again, decaffeinated coffee has also been shown to have laxative and gastric emptying properties so it seems caffeine alone is not to blame.

5. Mineral Absorption, Your Kidneys and Coffee

Heavy coffee drinkers may have difficulty getting enough minerals in their diet, even if they eat mineral rich foods or take supplements. This is due to the way coffee affects iron absorption in your stomach and particularly your kidneys ability to retain calcium, zinc, magnesium and other important minerals.

While all of these minerals are vital for good health, from a digestive standpoint, any interference with magnesium absorption is particularly worrying as it is necessary to maintain bowel regularity and so many of us are already deficient in it.

If you are concerned that you might not be getting enough magnesium (and apparently around 70% of other people in the USA are in a similar position, whether they know it or not) then transdermal magnesium oil can be more effective than oral supplements, which usually have poor absorption rates.

6. Acrylamide in Coffee

Acrylamide is a potentially carcinogenic (cancer-causing) substance that forms when coffee beans are roasted at high temperatures. The darker the roast, the higher the levels of acrylamide are likely to be. In fact, coffee has been shown to be one of the major sources of this dangerous chemical in American diets.

If you would like to know more about acrylamide, the other main sources and ways to avoid it, see the page on the dangers of acrylamide.

7. Coffee, Stress and Tension

Drinking lots of coffee will promote the release of the stress hormones cortisol, epinephrine and norepinephrine. These chemicals increase your body’s heart rate, blood pressure and tension levels – the old ‘fight or flight’ response.

We often say we need to drink coffee to give us energy. But for many of us, has it gone further than just energy and turned into a kind of jittery tension that is always on and makes it difficult to relax? Maybe it pushes you to get through the paperwork, but longer-term the health implications of this kind of ongoing stress are significant.

Turning on the stress hormones with a cup of coffee when you're eating also interferes with the digestive process. When you're in ‘fight or flight’ mode, your body will divert its resources to being ready for a potential threat and digestion suffers as a result.

Finally, the caffeine in coffee is known to interfere with GABA metabolism. Gamma-aminobutyric acid is a neurotransmitter involved in regulating mood and stress levels. It should also have a calming effect on the gastrointestinal tract.

Your mood and your digestive system are surprisingly interrelated. Unfortunately, when you drink a lot of coffee the high levels of caffeine in it can negatively affect both of them.

Although green tea has caffeine, does it help with nausea? Find out here.

Conclusion

Many people are very protective of their coffee and probably won’t like to hear all of these health problems associated with it. But if you've made it reading this far, perhaps you have a feeling that there could be some value in cutting down a bit or even replacing it altogether.

If you are experiencing any of the digestive problems above, or just feel coffee has you too on edge but don't know how to quit it, coming up next is a plan to replace the negative side effects of coffee with a new kind of drink that tastes similar but is actually healthy, as well as a simple way to reduce caffeine withdrawal problems when you make the switch.

If you still plan to continue drinking coffee, try some of these tips to make it healthier.

Do you think you might drink a bit too much coffee, but that it's become such a habit you find it hard to stop? Have you tried giving up coffee before, whether successfully or not? I'd be really interested to hear your thoughts on how coffee affects you personally and your experiences with trying to give it up.

Here is a little infographic describing the effects of coffee:

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Jim Dillan

Jim Dillan is health and wellness researcher, writing about natural nutrition, improving your physical and mental well-being and moving to a healthier lifestyle. His website Superfood Profiles has detailed articles on superfood health benefits, hair and skin treatments and healthy recipes.

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This is the best time to have your cup of coffee – CNBC

Having your coffee right after waking may cause you to feel jittery and hyper alert soon after drinking it and then very tired a few hours later.

“Definitely limit coffee when you first wake up,” Laura Cipullo, registered dietitian and author of “Women’s Health Body Clock Diet” tells CNBC Make It.

When you wake up, your body is producing elevated amounts of cortisol, the stress hormone that makes you feel anywhere from alert to anxious. If you add caffeine, which increases levels of cortisol in people who are either mentally stressed or are simply resting, you could have an influx of cortisol at one time.

Some nutritionists say the combination could make you feel more tired later on, when both the caffeine and the cortisol wear off.

The easiest way to feel more awake in the morning is to get more sleep the night before. In addition, however, you might want to try drinking your first cup of coffee slightly later than you normally would.

“Have coffee when the body is producing less cortisol, about three to four hours after waking,” Cipullo says.

In other words, if you wake up between 6.a.m. and 8 a.m, have your coffee between 9 a.m. and 11 a.m.

“I would say that mid-morning or early afternoon is probably the best time,” certified dietitian-nutritionist Lisa Lisiewski says. “That’s when your cortisol levels are at their lowest and you actually benefit from the stimulant itself.”

If you need your caffeine in the morning, however, don’t suddenly stop consuming it. You wouldn’t want to drive while tired, for example. Instead, you could try drinking your coffee later on the weekend or on a day you don’t work.

Still, not everyone agrees with the mid-morning theory. Melanie Dellinges, a registered dietitian-nutritionist, says that the amount of caffeine you consume is more important than when you consume it. Depending on your tolerance, you shouldn’t have more than two to four cups a day.

Dellinges emphasizes a point that’s backed by multiple studies: You should never drink coffee in the evening. Caffeine can disrupt your sleep up to six hours after consuming it, leading to an hour or more lost in rest, one study found.

So if you want to start winding down and going to bed at 9 p.m., drinking coffee after 3 p.m. is a bad idea. Some health experts recommend people stop drinking coffee as early as 2 p.m.

If it’s the later afternoon or evening and you still need a caffeine boost, try having one cup of black tea, which has half the amount of caffeine of coffee, or green tea, which has around one third the amount.

And don’t forget to drink water, which will keep you from feeling sluggish without posing any threats to your nighttime routine.

Related

New Coffee Gear to Feed Your Caffeine Addiction – Parade

Our Coffee Podcast Is Back! Season Two Is Out Now

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