1 00:00:09,440 --> 00:00:13,640 Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays. And 2 00:00:13,720 --> 00:00:16,319 Speaker 1: before we get into it, just a little plug for 3 00:00:16,480 --> 00:00:20,160 Speaker 1: my book and The Hardiness Effect, How to Grow from 4 00:00:20,200 --> 00:00:22,040 Speaker 1: Stress to optimize your health. 5 00:00:21,760 --> 00:00:22,680 Speaker 2: And live Longer. 6 00:00:22,920 --> 00:00:28,280 Speaker 1: It is no unsealed for pre order on Amazon, and 7 00:00:28,480 --> 00:00:31,440 Speaker 1: right now there is a twenty five discount that's not 8 00:00:31,480 --> 00:00:34,199 Speaker 1: going to last very long, so jump in and get 9 00:00:34,200 --> 00:00:37,160 Speaker 1: yourself a copy of The Hardiness Effect. 10 00:00:36,880 --> 00:00:41,040 Speaker 2: By doctor Paul Taylor. Now onto the podcast. 11 00:00:41,400 --> 00:00:44,960 Speaker 1: And this is a podcast that I actually debated whether 12 00:00:45,120 --> 00:00:48,320 Speaker 1: or not I would record it because it might just 13 00:00:48,520 --> 00:00:52,920 Speaker 1: piss people off. And the reason is that there is 14 00:00:54,000 --> 00:00:57,840 Speaker 1: a reasonable amount of evidence out there that suggests that 15 00:00:57,920 --> 00:01:04,640 Speaker 1: your morning coffee could be increasing your diabetes risk. And 16 00:01:04,840 --> 00:01:09,560 Speaker 1: before you stop listening to this podcast ever again, I 17 00:01:09,720 --> 00:01:13,200 Speaker 1: just want to explore the mechanisms and a way that 18 00:01:13,280 --> 00:01:13,800 Speaker 1: we can. 19 00:01:13,640 --> 00:01:14,400 Speaker 2: Get around it. 20 00:01:14,720 --> 00:01:19,600 Speaker 1: So first of all, and let's talk about morning cortisol. 21 00:01:19,720 --> 00:01:24,080 Speaker 1: So cortisol it often gets a bad rap, right because 22 00:01:24,120 --> 00:01:27,840 Speaker 1: it's the major stress hormone. But if you can't produce cortisol, 23 00:01:28,160 --> 00:01:32,240 Speaker 1: you die pretty damn quickly. And so there is this 24 00:01:32,480 --> 00:01:36,880 Speaker 1: diurnal rhythm. So there's this natural rhythm throughout the day 25 00:01:36,920 --> 00:01:41,360 Speaker 1: of cortisol, and it tends to pig It starts to 26 00:01:41,520 --> 00:01:44,560 Speaker 1: rise at if you're waking up at a sort of 27 00:01:44,600 --> 00:01:45,920 Speaker 1: normal six seven o'clock. 28 00:01:46,000 --> 00:01:49,240 Speaker 2: It starts to rise a few hours before. 29 00:01:49,600 --> 00:01:56,440 Speaker 1: And then it typically reaches its maximum about thirty to 30 00:01:56,440 --> 00:02:00,600 Speaker 1: forty five minutes after waking, and many people it can 31 00:02:00,680 --> 00:02:04,680 Speaker 1: remain remain at a high level about a third above 32 00:02:04,720 --> 00:02:08,919 Speaker 1: baseline even an r after waking. Right and after that 33 00:02:09,520 --> 00:02:13,520 Speaker 1: wakening spike, and that's known as the cortisol awakening response 34 00:02:13,600 --> 00:02:18,440 Speaker 1: or car corsol gradually declines throughout the rest of the day, 35 00:02:18,720 --> 00:02:22,919 Speaker 1: eventually reaching its lowest point during the night or early 36 00:02:23,040 --> 00:02:27,080 Speaker 1: sleep hours. And that's if you are if you're not 37 00:02:27,280 --> 00:02:31,200 Speaker 1: stressed out of your head, because obviously stressful events will 38 00:02:31,240 --> 00:02:32,560 Speaker 1: spike that throughout the day. 39 00:02:32,919 --> 00:02:34,120 Speaker 2: But let's talk about caffein. 40 00:02:34,240 --> 00:02:40,200 Speaker 1: So it so how caffeine keeps you awake or gives 41 00:02:40,200 --> 00:02:43,760 Speaker 1: you a bit of a burst or a wakefulness, is 42 00:02:43,800 --> 00:02:49,600 Speaker 1: that it is similarly structurally similar to a denizine and 43 00:02:49,680 --> 00:02:53,840 Speaker 1: it acts as a competitive antagonist to a denizine receptor 44 00:02:53,960 --> 00:02:57,760 Speaker 1: receptors in the brain. So basically, caffein binds to a 45 00:02:57,840 --> 00:03:03,120 Speaker 1: denizine receptors and block sidenizine's effects and thedenizin's effects are 46 00:03:03,240 --> 00:03:08,280 Speaker 1: sleepiness and youuronal inhibition. So basically your brain sleeping are 47 00:03:08,320 --> 00:03:11,760 Speaker 1: not working very well. And that's why caffeine can work 48 00:03:11,800 --> 00:03:14,400 Speaker 1: as a bit of a pick me up. Now, people 49 00:03:14,440 --> 00:03:22,519 Speaker 1: have talked about caffeine impacts on cortisol, because cortisol one 50 00:03:22,560 --> 00:03:26,160 Speaker 1: of the reasons that it wakes you up is that 51 00:03:26,360 --> 00:03:32,200 Speaker 1: it can bind to the adenosine receptor. But caffeine actually 52 00:03:32,280 --> 00:03:36,840 Speaker 1: doesn't interfere with that at all. So let's explore what 53 00:03:36,920 --> 00:03:41,800 Speaker 1: it actually does. High caffeine can have an effect on 54 00:03:41,800 --> 00:03:48,360 Speaker 1: your blood sugar. Is caffeine actually increases cortisole release, especially 55 00:03:49,960 --> 00:03:55,000 Speaker 1: when you take it acutely, and even more in people 56 00:03:55,040 --> 00:03:58,640 Speaker 1: who aren't habitual users of it. Right, So, caffeine is 57 00:03:58,640 --> 00:04:01,680 Speaker 1: a stimulant to the adrenalinelands and it prompts him to 58 00:04:01,720 --> 00:04:05,960 Speaker 1: release both cortisol and adrenaline with the Americans called epinephrine. 59 00:04:06,360 --> 00:04:09,080 Speaker 1: And basically it's a bit of a stress response. And 60 00:04:09,120 --> 00:04:12,480 Speaker 1: this is why people who have anxiety should not drink 61 00:04:12,520 --> 00:04:17,760 Speaker 1: bloody coffee because it is a shot of stress hormone 62 00:04:18,080 --> 00:04:21,320 Speaker 1: and that's kind of how it wakes shop. But by 63 00:04:21,400 --> 00:04:26,760 Speaker 1: blocking a denazine, Caffeine increases neuronal firing and the release 64 00:04:26,800 --> 00:04:29,400 Speaker 1: of neurotransmitters like no epinephyrin. 65 00:04:29,760 --> 00:04:31,680 Speaker 2: So that is or nord. 66 00:04:31,400 --> 00:04:35,039 Speaker 1: Adrenaline as we as we call it in Australia in 67 00:04:35,040 --> 00:04:37,960 Speaker 1: the UK, and so that's the kind of sister chemical 68 00:04:37,960 --> 00:04:42,279 Speaker 1: of adrenaline in the brain, and that further activates arousal 69 00:04:42,400 --> 00:04:46,960 Speaker 1: stress response pathways that can indirectly elevate cortisol. Now, why 70 00:04:47,120 --> 00:04:50,560 Speaker 1: is this an issue If caffeine is increasing cortisol well 71 00:04:50,600 --> 00:04:53,839 Speaker 1: as well as if if you're stressed or anxious, you 72 00:04:53,880 --> 00:04:57,760 Speaker 1: don't want that extra burst of adrenaline no adrenaline cortisol. 73 00:04:58,240 --> 00:05:03,760 Speaker 1: The main issue here is that cortisol actually spikes your 74 00:05:03,920 --> 00:05:10,640 Speaker 1: insulin and interferes with your glucose tolerance. Now, most of 75 00:05:10,680 --> 00:05:15,480 Speaker 1: the studies that have been done commonly use a single 76 00:05:15,640 --> 00:05:20,240 Speaker 1: dose of around five to six milligrams per kilogram of 77 00:05:20,320 --> 00:05:24,880 Speaker 1: body weight of caffeine. So for me at eighty kilos, 78 00:05:24,400 --> 00:05:28,560 Speaker 1: that's that's four hundred to four hundred and eighty milligrams 79 00:05:28,560 --> 00:05:31,520 Speaker 1: of coffee. Now, I'm not a coffee drinker. I'm a 80 00:05:31,520 --> 00:05:34,560 Speaker 1: tea drinker. College's a coffee drinker, But there's not many 81 00:05:34,600 --> 00:05:40,680 Speaker 1: coffee drinkers I know that would have a five shot coffee. 82 00:05:40,920 --> 00:05:44,200 Speaker 1: Now let me get to this study. So this study 83 00:05:44,800 --> 00:05:48,320 Speaker 1: actually took twenty four healthy volunteers, twelve for meals and 84 00:05:48,360 --> 00:05:49,680 Speaker 1: twelve for females. 85 00:05:49,279 --> 00:05:50,680 Speaker 2: Which is really good. 86 00:05:51,200 --> 00:05:56,640 Speaker 1: I like the design of this study already because often 87 00:05:56,920 --> 00:05:59,359 Speaker 1: these studies are just on on meals, are just on females, 88 00:05:59,400 --> 00:06:02,240 Speaker 1: and they don't cross. And they did four trials, and 89 00:06:02,279 --> 00:06:06,760 Speaker 1: they did it in a crossover randomsigned, randomized, sorry, and 90 00:06:06,839 --> 00:06:08,000 Speaker 1: double blind fashion. 91 00:06:08,040 --> 00:06:10,360 Speaker 2: So this is a really well designed study. 92 00:06:10,880 --> 00:06:15,560 Speaker 1: And so they ingested caffeine at three different rates on 93 00:06:15,880 --> 00:06:20,600 Speaker 1: three different times, right, and one was one milligram of 94 00:06:20,680 --> 00:06:23,839 Speaker 1: caffeine per kilogram a body bit, so for me that's 95 00:06:23,920 --> 00:06:26,960 Speaker 1: eighty milligrams. That's a standard cup of coffee. Or they 96 00:06:27,000 --> 00:06:29,520 Speaker 1: did three milligrams, which for me would be three cups 97 00:06:29,560 --> 00:06:33,000 Speaker 1: of coffee or five milligrams, or they took a placebo, right, 98 00:06:33,320 --> 00:06:37,920 Speaker 1: which was probably decaf coffee, I would imagine. And then 99 00:06:37,960 --> 00:06:42,120 Speaker 1: they did a two R oral glucose tolerance test and 100 00:06:42,160 --> 00:06:47,000 Speaker 1: that was an R leater after that, so that given 101 00:06:47,040 --> 00:06:49,680 Speaker 1: a bit of time to see how the glucose responded. 102 00:06:50,160 --> 00:06:54,000 Speaker 1: So they measured in glucose, insulin, and something called sea 103 00:06:54,040 --> 00:06:58,719 Speaker 1: peptide area under the curve and then inchulin sensitivity index 104 00:06:58,839 --> 00:07:03,120 Speaker 1: data were basically they did this fancy stuff to work 105 00:07:03,160 --> 00:07:08,080 Speaker 1: out the impact on insulin, and what they find was 106 00:07:08,240 --> 00:07:13,160 Speaker 1: that there was a significant difference for glucose, insulin, and 107 00:07:13,240 --> 00:07:18,400 Speaker 1: sea peptide areas under the curve, with all of them 108 00:07:18,520 --> 00:07:23,200 Speaker 1: being different from the placebo and just having the one 109 00:07:23,280 --> 00:07:26,760 Speaker 1: milligram per kilogram of body weight increased insulin and the 110 00:07:26,800 --> 00:07:29,240 Speaker 1: sea peptide errors under the curve by five point eight 111 00:07:29,360 --> 00:07:34,280 Speaker 1: and eight point seven percent. And now despite the exaggerated 112 00:07:34,320 --> 00:07:39,200 Speaker 1: insulin response, the glucose area under the curve was similar 113 00:07:39,920 --> 00:07:42,720 Speaker 1: for that when they did that one milligram per kilogram 114 00:07:42,720 --> 00:07:46,040 Speaker 1: of body weight and the other doses actually had a 115 00:07:46,160 --> 00:07:49,920 Speaker 1: bigger impact on that. So what's the take home of 116 00:07:49,960 --> 00:07:53,160 Speaker 1: all of this mumbo jumbo. I think we need to 117 00:07:53,240 --> 00:07:57,160 Speaker 1: look at this in the context of daily living. So 118 00:07:58,120 --> 00:08:01,920 Speaker 1: if you're waking up and you're having one shot of 119 00:08:01,960 --> 00:08:05,440 Speaker 1: coffee whenever you get up a standard cup of coffee 120 00:08:06,000 --> 00:08:10,480 Speaker 1: and not having any food, it's probably not going to 121 00:08:10,600 --> 00:08:13,640 Speaker 1: have a significant effect. Yes, it's going to spike your 122 00:08:13,720 --> 00:08:17,200 Speaker 1: cords all a little bit, which will actually wake you 123 00:08:17,320 --> 00:08:21,640 Speaker 1: up a little bit. But the problem here is that 124 00:08:22,200 --> 00:08:28,680 Speaker 1: if you're having coffee with a high carbohydrate meal such 125 00:08:28,720 --> 00:08:33,960 Speaker 1: as cereal toast, or having coffee and cake or coffee 126 00:08:34,360 --> 00:08:37,280 Speaker 1: and I don't know whether it's a doughnut or a 127 00:08:37,400 --> 00:08:41,360 Speaker 1: muffin or whatever, which is often powerred with it, that 128 00:08:42,120 --> 00:08:46,640 Speaker 1: is bad juju for your insulin response, because you're going 129 00:08:46,720 --> 00:08:51,840 Speaker 1: to get a significant spike or significant increase of the 130 00:08:51,920 --> 00:08:56,040 Speaker 1: insulin response from drinking the coffee, and that insulin response 131 00:08:56,040 --> 00:08:59,839 Speaker 1: by itself will be pretty damn significant if you're having 132 00:08:59,880 --> 00:09:01,840 Speaker 1: a high carbohydrate breakfast. 133 00:09:02,760 --> 00:09:06,679 Speaker 2: And this is a particular problem. 134 00:09:06,679 --> 00:09:11,439 Speaker 1: If you have issues with your blood sugar or issues 135 00:09:11,440 --> 00:09:16,439 Speaker 1: with your weight, because insulin is the thing that stores 136 00:09:16,480 --> 00:09:19,160 Speaker 1: fat and it is the thing that drives diabetes. And 137 00:09:19,200 --> 00:09:23,359 Speaker 1: if anybody tells you otherwise, they're completely and utterly bunkers. 138 00:09:24,440 --> 00:09:26,920 Speaker 1: So the take home here is I'm not one of 139 00:09:26,920 --> 00:09:30,120 Speaker 1: these people who said you shouldn't have coffee first thing 140 00:09:30,160 --> 00:09:33,360 Speaker 1: in the morning. And I think the thing here is 141 00:09:34,240 --> 00:09:38,319 Speaker 1: be worry what you match your coffee with. You are 142 00:09:38,480 --> 00:09:41,440 Speaker 1: much better if you're going to eat something and have 143 00:09:41,480 --> 00:09:44,520 Speaker 1: a coffee around that time, especially in the morning when 144 00:09:44,559 --> 00:09:47,200 Speaker 1: cord is allus I and therefore insulin is more sensitive. 145 00:09:47,720 --> 00:09:50,880 Speaker 1: You're much better off to have a low carbohydrate breakfast 146 00:09:50,880 --> 00:09:54,959 Speaker 1: that is high in protein and moderate in fat and 147 00:09:55,360 --> 00:09:59,400 Speaker 1: low in carbohydrates, so that and particularly low in sugars, 148 00:09:59,720 --> 00:10:04,520 Speaker 1: which is not our typical breakfast. The typical breakfast is 149 00:10:04,600 --> 00:10:07,440 Speaker 1: often breakfast cereal or a piece of toast, which is 150 00:10:08,480 --> 00:10:12,880 Speaker 1: going to drive up that insulin, especially an inchulin sensitive people. 151 00:10:13,160 --> 00:10:16,520 Speaker 1: And then if they're having one or two coffees with that, 152 00:10:16,520 --> 00:10:20,439 Speaker 1: that's going to be haywire for their insulin sensitivity. And 153 00:10:20,960 --> 00:10:25,360 Speaker 1: I am a big believer that one of the most 154 00:10:25,440 --> 00:10:29,280 Speaker 1: important things that you can do for your health, especially 155 00:10:29,520 --> 00:10:33,840 Speaker 1: as you get older, is to control your insulin because 156 00:10:33,880 --> 00:10:38,800 Speaker 1: when your insulin starts to become disregulated, not only does 157 00:10:38,840 --> 00:10:44,760 Speaker 1: it drive diabetes, but it basically destroys all of your organs. 158 00:10:44,360 --> 00:10:45,760 Speaker 2: Including your brain. 159 00:10:46,080 --> 00:10:52,400 Speaker 1: And high insulin in the brain is bad, bad, bad. 160 00:10:53,120 --> 00:10:56,480 Speaker 1: So the take home here is not too much coffee 161 00:10:56,520 --> 00:10:58,720 Speaker 1: as soon as you wake up, and if you are 162 00:10:58,840 --> 00:11:01,640 Speaker 1: going to be drinking coffee, make sure that you're not 163 00:11:01,760 --> 00:11:05,360 Speaker 1: having a high carbohydrate breakfast if you want to have 164 00:11:05,480 --> 00:11:09,840 Speaker 1: good insulin sensitivity, which translates to good health. So that's 165 00:11:09,880 --> 00:11:13,000 Speaker 1: it for this week. Folks, don't shoot the messenger and 166 00:11:13,040 --> 00:11:13,960 Speaker 1: I'll catch you next time.