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Wisdom Wednesdays: Is your morning coffee increasing your risk of diabetes? Here's how to make sure it doesn't. · Hardiness with Dr Paul Taylor

• 0:09
  Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays. And
• 0:13
  Speaker 1: before we get into it, just a little plug for
• 0:16
  Speaker 1: my book and The Hardiness Effect, How to Grow from
• 0:20
  Speaker 1: Stress to optimize your health.
• 0:21
  Speaker 2: And live Longer.
• 0:22
  Speaker 1: It is no unsealed for pre order on Amazon, and
• 0:28
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• 0:31
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• 0:34
  Speaker 1: yourself a copy of The Hardiness Effect.
• 0:36
  Speaker 2: By doctor Paul Taylor. Now onto the podcast.
• 0:41
  Speaker 1: And this is a podcast that I actually debated whether
• 0:45
  Speaker 1: or not I would record it because it might just
• 0:48
  Speaker 1: piss people off. And the reason is that there is
• 0:54
  Speaker 1: a reasonable amount of evidence out there that suggests that
• 0:57
  Speaker 1: your morning coffee could be increasing your diabetes risk. And
• 1:04
  Speaker 1: before you stop listening to this podcast ever again, I
• 1:09
  Speaker 1: just want to explore the mechanisms and a way that
• 1:13
  Speaker 1: we can.
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  Speaker 2: Get around it.
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  Speaker 1: So first of all, and let's talk about morning cortisol.
• 1:19
  Speaker 1: So cortisol it often gets a bad rap, right because
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  Speaker 1: it's the major stress hormone. But if you can't produce cortisol,
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  Speaker 1: you die pretty damn quickly. And so there is this
• 1:32
  Speaker 1: diurnal rhythm. So there's this natural rhythm throughout the day
• 1:36
  Speaker 1: of cortisol, and it tends to pig It starts to
• 1:41
  Speaker 1: rise at if you're waking up at a sort of
• 1:44
  Speaker 1: normal six seven o'clock.
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  Speaker 2: It starts to rise a few hours before.
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  Speaker 1: And then it typically reaches its maximum about thirty to
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  Speaker 1: forty five minutes after waking, and many people it can
• 2:00
  Speaker 1: remain remain at a high level about a third above
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  Speaker 1: baseline even an r after waking. Right and after that
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  Speaker 1: wakening spike, and that's known as the cortisol awakening response
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  Speaker 1: or car corsol gradually declines throughout the rest of the day,
• 2:18
  Speaker 1: eventually reaching its lowest point during the night or early
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  Speaker 1: sleep hours. And that's if you are if you're not
• 2:27
  Speaker 1: stressed out of your head, because obviously stressful events will
• 2:31
  Speaker 1: spike that throughout the day.
• 2:32
  Speaker 2: But let's talk about caffein.
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  Speaker 1: So it so how caffeine keeps you awake or gives
• 2:40
  Speaker 1: you a bit of a burst or a wakefulness, is
• 2:43
  Speaker 1: that it is similarly structurally similar to a denizine and
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  Speaker 1: it acts as a competitive antagonist to a denizine receptor
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  Speaker 1: receptors in the brain. So basically, caffein binds to a
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  Speaker 1: denizine receptors and block sidenizine's effects and thedenizin's effects are
• 3:03
  Speaker 1: sleepiness and youuronal inhibition. So basically your brain sleeping are
• 3:08
  Speaker 1: not working very well. And that's why caffeine can work
• 3:11
  Speaker 1: as a bit of a pick me up. Now, people
• 3:14
  Speaker 1: have talked about caffeine impacts on cortisol, because cortisol one
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  Speaker 1: of the reasons that it wakes you up is that
• 3:26
  Speaker 1: it can bind to the adenosine receptor. But caffeine actually
• 3:32
  Speaker 1: doesn't interfere with that at all. So let's explore what
• 3:36
  Speaker 1: it actually does. High caffeine can have an effect on
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  Speaker 1: your blood sugar. Is caffeine actually increases cortisole release, especially
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  Speaker 1: when you take it acutely, and even more in people
• 3:55
  Speaker 1: who aren't habitual users of it. Right, So, caffeine is
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  Speaker 1: a stimulant to the adrenalinelands and it prompts him to
• 4:01
  Speaker 1: release both cortisol and adrenaline with the Americans called epinephrine.
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  Speaker 1: And basically it's a bit of a stress response. And
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  Speaker 1: this is why people who have anxiety should not drink
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  Speaker 1: bloody coffee because it is a shot of stress hormone
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  Speaker 1: and that's kind of how it wakes shop. But by
• 4:21
  Speaker 1: blocking a denazine, Caffeine increases neuronal firing and the release
• 4:26
  Speaker 1: of neurotransmitters like no epinephyrin.
• 4:29
  Speaker 2: So that is or nord.
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  Speaker 1: Adrenaline as we as we call it in Australia in
• 4:35
  Speaker 1: the UK, and so that's the kind of sister chemical
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  Speaker 1: of adrenaline in the brain, and that further activates arousal
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  Speaker 1: stress response pathways that can indirectly elevate cortisol. Now, why
• 4:47
  Speaker 1: is this an issue If caffeine is increasing cortisol well
• 4:50
  Speaker 1: as well as if if you're stressed or anxious, you
• 4:53
  Speaker 1: don't want that extra burst of adrenaline no adrenaline cortisol.
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  Speaker 1: The main issue here is that cortisol actually spikes your
• 5:03
  Speaker 1: insulin and interferes with your glucose tolerance. Now, most of
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  Speaker 1: the studies that have been done commonly use a single
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  Speaker 1: dose of around five to six milligrams per kilogram of
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  Speaker 1: body weight of caffeine. So for me at eighty kilos,
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  Speaker 1: that's that's four hundred to four hundred and eighty milligrams
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  Speaker 1: of coffee. Now, I'm not a coffee drinker. I'm a
• 5:31
  Speaker 1: tea drinker. College's a coffee drinker, But there's not many
• 5:34
  Speaker 1: coffee drinkers I know that would have a five shot coffee.
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  Speaker 1: Now let me get to this study. So this study
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  Speaker 1: actually took twenty four healthy volunteers, twelve for meals and
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  Speaker 1: twelve for females.
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  Speaker 2: Which is really good.
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  Speaker 1: I like the design of this study already because often
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  Speaker 1: these studies are just on on meals, are just on females,
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  Speaker 1: and they don't cross. And they did four trials, and
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  Speaker 1: they did it in a crossover randomsigned, randomized, sorry, and
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  Speaker 1: double blind fashion.
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  Speaker 2: So this is a really well designed study.
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  Speaker 1: And so they ingested caffeine at three different rates on
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  Speaker 1: three different times, right, and one was one milligram of
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  Speaker 1: caffeine per kilogram a body bit, so for me that's
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  Speaker 1: eighty milligrams. That's a standard cup of coffee. Or they
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  Speaker 1: did three milligrams, which for me would be three cups
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  Speaker 1: of coffee or five milligrams, or they took a placebo, right,
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  Speaker 1: which was probably decaf coffee, I would imagine. And then
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  Speaker 1: they did a two R oral glucose tolerance test and
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  Speaker 1: that was an R leater after that, so that given
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  Speaker 1: a bit of time to see how the glucose responded.
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  Speaker 1: So they measured in glucose, insulin, and something called sea
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  Speaker 1: peptide area under the curve and then inchulin sensitivity index
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  Speaker 1: data were basically they did this fancy stuff to work
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  Speaker 1: out the impact on insulin, and what they find was
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  Speaker 1: that there was a significant difference for glucose, insulin, and
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  Speaker 1: sea peptide areas under the curve, with all of them
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  Speaker 1: being different from the placebo and just having the one
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  Speaker 1: milligram per kilogram of body weight increased insulin and the
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  Speaker 1: sea peptide errors under the curve by five point eight
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  Speaker 1: and eight point seven percent. And now despite the exaggerated
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  Speaker 1: insulin response, the glucose area under the curve was similar
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  Speaker 1: for that when they did that one milligram per kilogram
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  Speaker 1: of body weight and the other doses actually had a
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  Speaker 1: bigger impact on that. So what's the take home of
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  Speaker 1: all of this mumbo jumbo. I think we need to
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  Speaker 1: look at this in the context of daily living. So
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  Speaker 1: if you're waking up and you're having one shot of
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  Speaker 1: coffee whenever you get up a standard cup of coffee
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  Speaker 1: and not having any food, it's probably not going to
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  Speaker 1: have a significant effect. Yes, it's going to spike your
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  Speaker 1: cords all a little bit, which will actually wake you
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  Speaker 1: up a little bit. But the problem here is that
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  Speaker 1: if you're having coffee with a high carbohydrate meal such
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  Speaker 1: as cereal toast, or having coffee and cake or coffee
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  Speaker 1: and I don't know whether it's a doughnut or a
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  Speaker 1: muffin or whatever, which is often powerred with it, that
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  Speaker 1: is bad juju for your insulin response, because you're going
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  Speaker 1: to get a significant spike or significant increase of the
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  Speaker 1: insulin response from drinking the coffee, and that insulin response
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  Speaker 1: by itself will be pretty damn significant if you're having
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  Speaker 1: a high carbohydrate breakfast.
• 9:02
  Speaker 2: And this is a particular problem.
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  Speaker 1: If you have issues with your blood sugar or issues
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  Speaker 1: with your weight, because insulin is the thing that stores
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  Speaker 1: fat and it is the thing that drives diabetes. And
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  Speaker 1: if anybody tells you otherwise, they're completely and utterly bunkers.
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  Speaker 1: So the take home here is I'm not one of
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  Speaker 1: these people who said you shouldn't have coffee first thing
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  Speaker 1: in the morning. And I think the thing here is
• 9:34
  Speaker 1: be worry what you match your coffee with. You are
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  Speaker 1: much better if you're going to eat something and have
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  Speaker 1: a coffee around that time, especially in the morning when
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  Speaker 1: cord is allus I and therefore insulin is more sensitive.
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  Speaker 1: You're much better off to have a low carbohydrate breakfast
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  Speaker 1: that is high in protein and moderate in fat and
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  Speaker 1: low in carbohydrates, so that and particularly low in sugars,
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  Speaker 1: which is not our typical breakfast. The typical breakfast is
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  Speaker 1: often breakfast cereal or a piece of toast, which is
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  Speaker 1: going to drive up that insulin, especially an inchulin sensitive people.
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  Speaker 1: And then if they're having one or two coffees with that,
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  Speaker 1: that's going to be haywire for their insulin sensitivity. And
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  Speaker 1: I am a big believer that one of the most
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  Speaker 1: important things that you can do for your health, especially
• 10:29
  Speaker 1: as you get older, is to control your insulin because
• 10:33
  Speaker 1: when your insulin starts to become disregulated, not only does
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  Speaker 1: it drive diabetes, but it basically destroys all of your organs.
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  Speaker 2: Including your brain.
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  Speaker 1: And high insulin in the brain is bad, bad, bad.
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  Speaker 1: So the take home here is not too much coffee
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  Speaker 1: as soon as you wake up, and if you are
• 10:58
  Speaker 1: going to be drinking coffee, make sure that you're not
• 11:01
  Speaker 1: having a high carbohydrate breakfast if you want to have
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  Speaker 1: good insulin sensitivity, which translates to good health. So that's
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  Speaker 1: it for this week. Folks, don't shoot the messenger and
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  Speaker 1: I'll catch you next time.