Coffee: the Good, the Bad, the Ugly
Living in the Northwest, wandering out of shouting distance from a Starbucks can immediately throw us into severe caffeine withdrawal. Coffee is the lifeblood of many Seattleites, especially working office jobs through the long, dark, damp winters.
We read news articles about how coffee prevents certain diseases, then it causes other diseases, then it helps us live longer, then it causes stress and anxiety, then it kills us. So what's the verdict on coffee and caffeine?
Metabolism
Recent research has shown that people process caffeine differently. This may be one of the reasons we see so much conflicting information.
Our genetics have a big influence on how we metabolize caffeine. For example, some people are slow metabolizers and don't process it very efficiently, leading to jitters and a full day of wired energy. Others get a couple hours of energy before coming back down.
For slow metabolizers, it's best to limit your consumption of caffeine, or avoid it all together. Fast metabolizers will still want to keep intake to a reasonable level (up to 3 cups per day).
What’s in our coffee?
One of the biggest health issues with coffee isn't the coffee itself, but rather what we put into it.
It's not uncommon for people to add hundreds of "junk" calories to their drinks, with absolutely no nutritional value. Most of the calories come from sugar - and loading your body with sugar first thing in the morning is setting yourself up for energy and blood sugar swings, and less-than-optimal fat burning.
Do what you can to limit the amount of sugar going into your coffee.
It may be best to take a gradual approach - drop from 3 pumps of simple syrup to 2 pumps, then maybe to 1 pump, then maybe to a half pump. Reducing the sugar by small amounts can make it easier to adjust our taste preferences.
Sleep
Another big factor with coffee and caffeine is how it affects sleep.
Some people (likely the fast metabolizers) can have a coffee before bed and still sleep like a baby - although it may be affecting our deepest levels of sleep, which can have negative consequences. Others (slow metabolizers) can't drink anything after Noon without tossing and turning all night.
It's important to know how caffeine affects you. Even if you are a fast metabolizer, it's probably best to avoid coffee later in the day.
Otherwise, it can be a vicious cycle - we're tired because we don't sleep well. Since we're tired, we drink coffee to give us energy. That coffee causes poor sleep the following night, leading to further dependence on coffee the next day...on and on until the end of time.
Conclusion
As you can tell, there isn't much conclusive evidence regarding coffee. There appears to be benefits for many people. There seems to be some drawbacks for others.
The bottom line is that drinking coffee in moderation will likely not have any significant negative impacts. It can help us power through a day or a workout. But it's important to avoid dependence on caffeine.
If you can't make it through a day without several cups of coffee, it may be time to address your issues. Most likely, you're not getting enough quality sleep. Make a deliberate effort to improve sleep and see if you can gradually pull back on the coffee consumption.
Stay hydrated throughout the day and eat plenty of fruit and vegetables. Limit highly-processed sugar-laden treats to avoid blood sugar spikes and drops. Fueling your body properly throughout the day can also help keep your energy levels more consistent.
Let us know how we can help!
Your bStrong Team