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A SHOW ON THE BENEFITS OF COFFEE · Your Daily Dose

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  Speaker 1: I'm going to submit myself for this next study. What
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  Speaker 1: happens to your body when you drink coffee regularly?
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  Speaker 2: I do. Two big mugs a day, sometimes three.
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  Speaker 1: I believe in the attributes that coffee done the right
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  Speaker 1: way is loaded with antioxidants. So let's see what this
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  Speaker 1: daily coffee habit does to our body. Stay tuned for
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  Speaker 1: some interesting stuff.
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  Speaker 2: Hi and welcome to Health Talk with Dr. Len, your
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  Speaker 2: daily dose.
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  Speaker 1: The information you hear on this show is informational. It's
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  Speaker 1: not meant to diagnose or treat any disease. Any kind
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  Speaker 1: of complete health conditions must be checked out and discussed
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  Speaker 1: with your primary care physician. Get ready for the good
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  Speaker 1: news of the day.
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  Speaker 2: God bless you folks. And here is Dr. Len.
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  Speaker 1: Our daily devotional today from the book of 1 Timothy
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  Speaker 1: chapter 6.
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  Speaker 2: Worship me only.
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  Speaker 1: I am King of kings and Lord of lords, dwelling
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  Speaker 1: in unapproachable light. I'm taking care of you. I am
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  Speaker 1: not only committed to caring for you, but I'm also
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  Speaker 1: absolutely capable of doing so.
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  Speaker 2: Rest in me, my weary one, for this is a
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  Speaker 2: form of worship.
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  Speaker 1: Though self-flagellation has gone out of style, many of my
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  Speaker 1: children drive themselves like racehorses. They whip themselves into action,
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  Speaker 1: ignoring how exhausted they are. They forget that I am
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  Speaker 1: sovereign and that my way are higher than theirs. Underneath
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  Speaker 1: their driven service, they may secretly resent me as a
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  Speaker 1: harsh taskmaster. Their worship of me is lukewarm because I
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  Speaker 1: am no longer their first love. My invitation never changes.
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  Speaker 1: Come to me, all you who are weary, and I
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  Speaker 1: will give you rest. Worship me by resting peacefully in
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  Speaker 1: my presence.
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  Speaker 2: Stay tuned. Thank you.
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  Speaker 1: Thank you. That daily coffee habit, it may ripple through
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  Speaker 1: your body in ways most people don't expect. 727-916-4215 to
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  Speaker 1: reach me off air. I may disagree with the bulk
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  Speaker 1: of this, so be prepared. For many of us, coffee
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  Speaker 1: is more than a beverage. It's a switch we flip
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  Speaker 1: every morning to wake up and feel ready for the day.
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  Speaker 1: When we repeat that ritual day after day after day,
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  Speaker 1: coffee may do far more than boost alertness for a
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  Speaker 1: few hours. Research has linked regular coffee drinking to changes
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  Speaker 1: in the gut microbiome, your cognitive function, and even your
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  Speaker 1: liver health.
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  Speaker 2: Unless you're supplementing correctly. I added that.
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  Speaker 1: But exactly what's going on inside your body when coffee
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  Speaker 1: becomes an everyday habit? How can you optimize that effect?
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  Speaker 1: Coffee's loaded with antioxidants. Did you hear what I said?
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  Speaker 2: Underline in orange.
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  Speaker 1: Coffee's loaded with antioxidants, particularly phenolic compounds called chlorogenic acid.
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  Speaker 1: In one Norwegian dietary study, coffee was the largest contributor
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  Speaker 1: to total Estimated antioxidant intake. Primarily because participants drink it frequently.
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  Speaker 2: I've got to highlight that whole section because that, I think,
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  Speaker 2: could fool most people in the natural world. Most guaranteed.
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  Speaker 2: Let's go to page two. One cup contains.
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  Speaker 1: Chlorogenic acid, about 70 to 350 milligrams, riboflavin, panathenic acid, potassium,
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  Speaker 1: and manganese. The effects of a daily coffee habit may
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  Speaker 1: reach further throughout the body than most people realize.
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  Speaker 2: Number one, it alters the gut microbiome.
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  Speaker 1: A 2026 study published in Nature Communications found that coffee
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  Speaker 1: consumption altered the composition and activity of the gut microbiome.
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  Speaker 1: Coffee drinkers showed distinct microbial and metabolic profiles compared with
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  Speaker 1: non-coffee drinkers. Changes occurred after both caffeinated and decaffeinated coffee
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  Speaker 1: were introduced. suggesting that polyphenols and other compounds besides caffeine
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  Speaker 1: play a role.
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  Speaker 2: The health significance of.
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  Speaker 1: The microbiome changes remains uncertain, and the study reported mixed
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  Speaker 1: cognitive and behavioral findings. Coffee also affects the gastrointestinal tract.
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  Speaker 1: It increases stomach acidity and stimulates the release of hormones
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  Speaker 1: that aid digestion. A large 2024 study involving more than 22,000
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  Speaker 1: participants found that coffee consumption was strongly associated with differences
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  Speaker 1: in gut microbiome, with 115 bacterial species positively associated with
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  Speaker 1: its intake. One species was 4.5 to 8 times more
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  Speaker 1: abundant in coffee drinkers, and experiments showed that compounds other
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  Speaker 1: than caffeine are responsible. The researchers also linked the bacteria-specific
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  Speaker 1: compounds in coffee, though what that means for gut health
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  Speaker 1: remains unclear.
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  Speaker 2: So it actually helped.
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  Speaker 1: Number two, it boosts cognitive performance. It comes as no
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  Speaker 1: surprise that a daily cup of joe can get your
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  Speaker 1: brain moving. Research has shown that caffeine can help maintain alertness, attention, reasoning.
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  Speaker 2: Speed, particularly when you're sleep-deprived. It also has metabolic benefits.
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  Speaker 1: A 2021 review found that habitual coffee drinking is consistently
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  Speaker 1: associated with a lower risk of type 2 diabetes for
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  Speaker 1: both caffeinated and decaffeinated coffee. Meta-analysis cited in the review
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  Speaker 1: found a significant association among people drinking more than three
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  Speaker 1: cups per day Researchers have proposed several possible explanations, including
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  Speaker 1: the effects coffee compounds on inflammation, oxidative stress, liver metabolism,
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  Speaker 1: and pancreatic function. Supporting this, a meta-analysis published in Diabetic
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  Speaker 1: Care of 28 prospective studies involving more than 1.1 million
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  Speaker 1: people found that coffee drinking was associated with a progressively
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  Speaker 1: lower risk of type 2 diabetes as intake increased. Compared
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  Speaker 1: to little or no coffee, six cups per day was
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  Speaker 1: associated with a 33% lower risk.
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  Speaker 2: There we go. Prescribe that to your pre-diabetics.
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  Speaker 1: And the association was seen with both caffeinated and decaffeinated coffee.
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  Speaker 2: While six cups is more than.
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  Speaker 1: Most people typically drink, the association was dose-dependent with lower
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  Speaker 1: risk seen at lower amounts as well. Number four, it
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  Speaker 1: protects your liver. A daily cup of joe may also
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  Speaker 1: affect your liver. A 2021 study published in the British
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  Speaker 1: Medical Journal found that coffee drinkers had a 21% lower
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  Speaker 1: risk of chronic liver disease, 49% lower risk of dying
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  Speaker 1: from chronic liver disease compared to non-coffee drinkers. Similar associations
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  Speaker 1: were found for ground, instant, and decaffeinated, suggesting that potential
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  Speaker 1: liver benefits are not limited to caffeine.
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  Speaker 2: Additionally, a 2017 study.
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  Speaker 1: And meta-analysis found that each additional two cups of coffee
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  Speaker 1: per day was associated with a 35% lower risk of
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  Speaker 1: liver cancer. Increased consumption of caffeinated coffee, and to a
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  Speaker 1: lesser extent decaffeinated coffee, are associated with a reduced risk
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  Speaker 1: of hepatocellular carcinoma, the most common type of liver cancer.
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  Speaker 1: In 2016, systematic review and meta-analysis published in Elementary Pharmacology
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  Speaker 1: and Therapeutics found a relationship between coffee consumption and cirrhosis risk.
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  Speaker 2: Specifically, each additional two cups.
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  Speaker 1: Of coffee per day associated with a 44% lower risk
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  Speaker 1: of cirrhosis. Number five, may promote cardiovascular health. Up to
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  Speaker 1: five cups per day is safe for most adults and
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  Speaker 1: may provide protective heart health benefits. A 2018 review concluded
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  Speaker 1: that moderate coffee drinking about two to five per day
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  Speaker 1: associated with a lower risk of cardiovascular and all-cause mortality. Folks,
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  Speaker 1: coffee is a superfood. Number six, lowers the risks of
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  Speaker 1: Parkinson's disease. Number seven, improves exercise performance. So how do
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  Speaker 1: you increase coffee's benefits? More isn't necessarily better when it
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  Speaker 1: comes to coffee. In observational studies, approximately three to four
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  Speaker 1: cups per day are often associated with a lower relative
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  Speaker 1: risk of several health outcomes. However, This does not establish
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  Speaker 1: an optimal intake for everybody. The roast level changes the
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  Speaker 1: coffee's chemical profile. Lighter roasts generally retain more chlorogenic acids
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  Speaker 1: and are progressively broken down during roasting, although roasting often
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  Speaker 1: creates other potentially beneficial compounds in general. The lighter the roast,
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  Speaker 1: the more chlorogenic acid remains. With a darker roast, the
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  Speaker 1: beans have been exposed to more heat for longer. You
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  Speaker 1: lose a greater share of them. If maximizing chlorogenic acid
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  Speaker 1: is a goal, I'd lean toward light or medium roast.
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  Speaker 1: Different brewing methods extract different amounts of caffeine. chlorogenic acid,
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  Speaker 1: and other compounds. Long contact methods and full immersion methods
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  Speaker 1: like French press and cold brew can pull a lot
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  Speaker 1: of soluble material from the grounds, including chlorogenic acid. Expresso
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  Speaker 1: extract compounds quickly under pressure but uses relatively little water,
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  Speaker 1: while drip and pour methods fall somewhere in between.
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  Speaker 2: Grind size affects the.
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  Speaker 1: Surface area of the coffee exposed to water and therefore extraction.
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  Speaker 1: Finer grounds generally extract compounds more rapidly, while coarser grounds
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  Speaker 1: require longer contact with water. Water temperature also affects extraction.
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  Speaker 2: Hotter water generally.
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  Speaker 1: Extracts coffee compounds more effectively. Paper filters capture much of
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  Speaker 1: the coffee's diterpenes, cafestol, and kaweol, compounds that can raise
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  Speaker 1: LDL cholesterol. Unfiltered methods such as French press and boiled
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  Speaker 1: coffee allow more of these compounds to remain. Coffee's polyphenols
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  Speaker 1: can also reduce the absorption of non-heme iron when consumed
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  Speaker 1: on a regular basis. Coffee begins losing its flavor and
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  Speaker 1: aroma after roasting, but proper storage can keep it fresh longer.
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  Speaker 1: If I could get someone to change only a few
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  Speaker 1: things at home, I'd tell them to buy whole beans,
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  Speaker 1: grind them fresh, weigh their coffee in water instead of guessings.
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  Speaker 1: Doing those things consistently is what will put you ahead
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  Speaker 1: of most home brewers. For somebody brewing at home, we
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  Speaker 1: recommend starting with a 1 to 16 ratio of coffee
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  Speaker 1: to water.
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  Speaker 2: Whatever.
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  Speaker 1: Dry rubs, creamy coffee gummies, you know, all kind of
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  Speaker 1: different things.
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  Speaker 2: That you can make. This article is pretty good. Precautions.
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  Speaker 1: Sleep disruptions, of course. Can borrow energy. Caffeine primarily blocks adenosine.
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  Speaker 1: a chemical that builds up throughout the day and contributes
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  Speaker 1: to feelings of sleepiness. Caffeine dependence and withdrawal raises your
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  Speaker 1: blood pressure, anxiety and palpitations, digestive symptoms.
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  Speaker 2: Your cup may be a source of microplastics.
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  Speaker 1: Research suggests disposable coffee cups can release micro and nanoplastics
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  Speaker 1: into hot beverages. Using a glass, ceramic, or stainless steel
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  Speaker 1: cup can reduce contact with the plastic. Fun Facts Coffee
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  Speaker 1: is technically a fruit. The beans are seeds of a fruit,
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  Speaker 1: the coffee cherry. Two, coffee beans are green before roasting. Three,
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  Speaker 1: dark roast doesn't necessarily mean more caffeine. Four, caffeine evolved
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  Speaker 1: as a plant defense mechanism. It can deter insects. And lastly,
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  Speaker 1: while the British are known for their affinity for afternoon tea,
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  Speaker 1: they certainly don't shun coffee. The UK alone drinks about
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  Speaker 1: 95 million cups of coffee per day.
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  Speaker 2: That's what we got. Drink your coffee regularly, folks. And
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  Speaker 2: it's good for you. All right, here's a little piece on... No,
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  Speaker 2: let's do that tomorrow. God bless you, folks. Have a great,
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  Speaker 2: healthy day.