Lara Pizzorno Discusses Coffee And Bone Health
Hello, Im Lara Pizzorno the author of Your Bones and Im here today to provide information to you that I hope will help you have healthy bones. Today the topic of our conversation is coffee, one of my favorite drinks, and the question is, is it safe for your bones?
Just a couple of weeks ago I heard from a woman with osteopenia who wanted to know if she should give up her morning cup of coffee and she wrote me the following:
Would you be able to share with me what might have turned up about coffee consumption after all your research on osteoporosis. Im so confused about whether or not a cup of coffee or two or three cups is harmful or not. Im osteopenic and have a lot of back pain due to a series of auto accidents. Coffee helps to clear my head in the morning and also seems to reduce my pain.
How Much Lead Is In G Fuel
Due to its natural ingredients, there are trace amounts of lead in G FUEL which requires a warning on the label to comply with Californias Proposition 65.
Unfortunately, the tested quantity of lead in G FUEL is not publicly reported by G FUEL or the Environmental Research Center.
According to the US Food and Drug Administration , however, Californias Proposition 65 warning amount is 25 times lower than the amount of lead that would need to be consumed, daily, to create an issue of blood toxicity.
The FDA describes this as their Interim Reference Level and can be found on this web page under the collapsible heading, FDA Monitoring and Testing of Lead in Food, including Dietary Supplements and Foodwares.
For peace of mind, the lead in G FUEL occurs due to absorption of lead from the soil when cultivating natural ingredients. The same trace amount of lead can be found in other products that have natural ingredients, and the Environmental Research Center has not filed a grievance against G FUEL since adding the warning label to their products.
Follow the instructions for suggested serving size, and always consult your doctor before taking a supplement such as G FUEL.
Lowers Risk Of Type 2 Diabetes
People who drink 4 or more cups of coffee daily have a 50% lower risk of type 2 diabetes.
How does coffee lower your risk of type 2 diabetes?
Because of two categories of compounds that are found in coffee caffeic acid and chlorogenic acid. These protect cells in the pancreas that produce and secrete insulin. In addition, coffee increases the secretion of a hormone called adiponectin, which is secreted by fat cells and is involved in regulating food sugar levels and in burning fatty acids. Higher levels of adiponectin can be protective against not just type 2 diabetes but obesity and atherosclerosis and non-alcoholic fatty liver disease.
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Promotes Healthy Thyroid Function
Remember the iodine we learned about? Iodine helps with thyroid function. The thyroid is a small gland at the front of your neck, and it creates hormones that help with the most vital functions in the body. Its biggest job is to create and release hormones for metabolism. Once the food that you eat is metabolized, it creates energy for all of the other systems in your body.
Does Coffee Break A Fast
All fasting experts agree that having black coffee is fine during fasting. Not only the number of calories it contains is negligible, but also it induces autophagy. Moreover, studies show that subjects still benefit from intermittent fasting when they drink black coffee or tea.
Does Bulletproof coffee break a fast?
Bulletproof coffee contains significantly more calories than black coffee . In that case, it is obvious that it does indeed break your fast. However, if your goal is to benefit from ketosis and autophagy, a bulletproof coffee is fine. A bulletproof coffee contains only fats, you will remain in ketosis as fats typically dont cause an insulin spike. Just be aware that insulin resistance may be induced by too much dietary fat according to some studies. This isnt an issue if you are on the keto diet, but if you do eat a lot of carbs fat may interfere with the transport of glucose to your muscles.
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Cows Milk Vs Almond Milk: Which Is Healthier
Cow milk is an essential part of everyones diet for centuries. The production of cows milk is increasing day by day. In 2019 the UKs milk industry generated 4.473bn pounds, which shows peoples interest in cows milk. But, as science is making progress and people take care of their health, most nutritionists recommend that cow milk is not suitable for their health.
So, people are gradually moving towards other plant-based milk. In plant-based milk, some nutritionist recommends that almond milk ishealthier than the cows milk. Now the question arises here is that if this statement true or not? Lets find out by comparing the benefits and disadvantages of almond milk and cow milk.
A Life Without Bone Broth
Lets look at the ketogenic diet, for example. Meat is the main source of protein for ketogenic dieters.
This is wonderful for building and maintaining muscles, connective tissue, and other cells, but it can also trigger mechanisms that promote cancer growth and heart disease. This is due to specific amino acids that are found in high levels in meat protein.
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Whats In Flavored Coffee Is Actually Disgusting
Spoiler alert: Synthetic coffee flavors and oils disguise beans past their prime.
Crème brulee. King cake. Chocolate caramel brownie. In theory, it sounds like consuming these treats in flavored-coffee form would be a much healthier alternative to indulging in the real thing. Plenty of brands youll find on supermarket coffee shelves make tempting flavors such as these, often capitalizing on the season . They smell incredible, don’t usually have any extra calories, and often taste pretty good, tooyet these coffees are hiding a dark secret. If youve been sipping your flavored coffee in blissful oblivion until now, you might want to sit for this .
Flavored coffee is made of cheapand often oldcoffee beans sprayed with synthetic flavoring and bathed in oils to get the flavor to stick.
Does Coffee Have Calories Does Black Coffee Have Calories
Mostly when youre wondering does coffee have calories, what you really mean is does black coffee have calories? Like basically everything else on Earth other than water, yes, coffee has calories. But whether theyre worth worrying about is another issue entirely. Coffee is made with roasted coffee beans, which are actually the seeds of the coffee plant and not actual beans. Still, as you might know if youre an avid calorie counter, seeds have calories and a pretty good amount.
Its only natural then, that yes, coffee packs some calories into each cup. But since youre not actually taking in much of the coffee grounds, its minimal. An 8-ounce cup of black coffee emphasis on the black part will cost you only 5 calories out of your daily caloric budget.
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The Best Sources Of Bone Broth
Now you know that bone broth contains nutrients essential for the health of every cell in the body, and it can be a valuable addition to every diet , but where do you get it?
It is best to get your bone broth from people that source their bones from healthy animals. Here are some high-quality bone broth sources that will ship to directly to your place:
But if youre feeling ambitious and want to guarantee that you will get all of the benefits from the bone, tendon, cartilage, and ligaments, I suggest making your own bone broth.
Is The Bone Broth Lifestyle The Same As The 21
Its very close but not exactly the same. With the Bone Broth Lifestyle you can make it what you want by following the guidelines that work best for you , and if you slip-up now and then you just get back on track at the next meal. In addition, when living the BB Lifestyle intermittent fasting is just an option.With the Bone Broth Diet you follow all the guidelines and intermittent fast on a 5:2 schedule. A 5:2 fasting schedule means 5 days a week you will follow the Yes and No foods and portion sizes for 3 meals a day and sip on bone broth as needed to curb cravings and 2 days a week you will fast for 24 to 36 hours consuming just bone broth , water, and unsweetened coffee and tea. If you slip-up it is recommended that you restart your 21-day bone broth diet.
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How Does Coffees Caffeine And Acids Cause Gastritis
Coffees acid generates an imbalance in the stomach acid by increasing gastric secretions such as hydrochloric acid, which induces colon movement.
Caffeine activates the neurological system by releasing an adrenaline-like hormone. The heightened neurological system has an effect on the colons and GI tract, causing stomach discomfort.
Does It Matter Which Kind Of Bones I Use
More importantly than the specific types of bones, the variety of bones matters more, so you then have more variety of nutrients and flavor.
You want to be sure to include bones that have a lot of connective tissue, like feet, knuckles, and joints, as these have the most concentration of collagen.
Larger beef bones are full of nutrients, too. Meatier bones like oxtail and short ribs add more flavor to your broth.
Making sure you have some of the different types will give you a more robust soup flavor and more health benefits.
Since bone broth is a healing broth, you want to make sure you are putting in the best quality ingredients. Perhaps you have a local farm or a good quality butcher to get your bones. Here, you will be able to explain what you are looking for, and let them guide you in the right direction.
If you do not have a local butcher, try to look for organic options at your local grocer. When visiting your butcher or the grocery store, make sure to ask them to cut your bones into appropriate sizes to fit in your stockpot or slow cooker.
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Am I Fat Because Of A Slow Metabolism
People who struggle to lose weight often blame a slow metabolism. But there’s little evidence to support this claim.
Research actually shows that overweight people have faster metabolisms than thinner people. Larger bodies require more energy to carry out basic bodily functions.
Putting a “slow metabolism” to one side, something else may be at play here.
Research suggests people tend to eat more than they think they do. When asked to write down everything they’ve consumed in a day, many people tend to report eating far less than they actually do.
More often than not, the reason you’re putting on weight is not because of a slow metabolism, it’s because you’re eating and drinking more calories than you’re burning.
It may be hard to accept, but staying on top of the number of calories you eat is key to losing weight and keeping it off.
Our 12-week weight loss plan will help you lose weight by tracking your calories.
Blood Sugar And Other Tests During Fasting
When I fast on just chicken broth my blood glucose drops to 65 and then on the 5th day to 55 mg/dl.Have you observed a drop like this in your fasting patients?
We often see this drop during fasting.
Should i worry if my blood sugar while fasting goes up to in the 140s ?
This is quite common, and due to the breakdown of glycogen or the production of new glucose in response to some of the hormonal changes of fasting. It is neither good nor bad.
Think of it this way. Your body is simply moving sugar from its stores and pushing it into the blood. Here your body has a chance to burn it off.
I purchased a glucose and ketone meter last week. Measured my glucose on Friday after fasting for about 21 hours and the reading was 3.6 mmol with the ketones at 1.9 mmol. It worried me a bit that the glucose was this low, should I be worried? On Saturday I went for a 6 km trail run at a high tempo and my glucose reading afterward were 2,4 mmol. I would like to stay in ketosis, but my fluctuating glucose readings are making me nervous. I do not experience any of the low glucose symptoms, but I tend to become paranoid when the numbers dont look right!
Listen to your body. If you feel unwell, then stop. Otherwise, if you are worried, reduce the fasting duration.
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Related Questions: Is Milk Good For Weight Loss
Several research studies have determined that adequate intake of whole dairy milk is associated with a lower risk of obesity and can even help you shed those unwanted pounds.
Firstly, milk is full of quality protein that keeps you feeling satiated for longer and prevents overeating.
Secondly, diets rich in calcium are also linked to a lower risk of obesity. High levels of dietary calcium appear to inhibit fat absorption in the body.
Additionally, the conjugated linoleic acid that is naturally occurring in whole milk may also promote weight loss as it has been found to breakdown fat and inhibit fat production in the body.
Surprisingly, the consumption of higher milk-fat is associated with a lower risk of obesity. So go ahead and enjoy more high-fat dairy products it might actually help you lose weight!
May Be Linked To Certain Cancers
In some cases, diets rich in milk and other dairy products have been linked to an increased risk of certain types of cancer.
For instance, a recent review of 11 studies in over 700,000 people, found that men with high intakes of dairy especially from whole milk may be 1.5 times more likely to die from prostate cancer .
Similarly, another recent review of 34 studies linked dairy consumption to a 20% higher risk of stomach cancer .
However, other studies observed no link between milk or dairy intake and cancer risk. In some cases, dairy even appears to offer small protective effects against colorectal, bladder, breast, pancreatic, ovarian, and lung cancers .
Whats more, diets high in added sugars have been linked to an increased risk of certain cancers including esophageal cancer and cancer of the pleura, a membrane that covers the lungs .
Though some research indicates that certain types of milk may elevate your risk of certain cancers, more studies exploring these associations are needed before strong conclusions can be made.
Chocolate milk is rich in added sugars and may increase your risk of various conditions, including heart disease and certain cancers. Still, research is not conclusive.
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Best Milk Alternatives For Keto
One cup of unsweetened almond milk contains 1.4 grams ofprotein and 2.7 grams of fat and only 1.4 grams of net carbs.
Depending on the brand, unsweetened coconut milk has 1 gram of net carbs per cup, no protein, and4.5 grams of fat. Canned coconut milkcontains significantly more carbs and calories.
Try using heavy cream in your coffee if youre followingKeto. Not only will it taste richer andcreamier, but it is also lower in carbs than regular dairy milk. One tablespoon of heavy whipping creamcontains only 0.5 grams of carbs.
One cup serving of hemp milk contains 80 total calorieswith 7 grams of fat, less than 1 gram of carbs.
One cup of cashew milk contains only 25 calories, 2grams of fat, and 1 gram of carbs.
Branched Chain Amino Acids
Now I used to take BCAAs a lot when I was fasting but have recently backed off of using them. BCAAs contain the amino acids which are the building blocks of protein. BCAAs will cause a small insulin response in the body which can break your fast. But there are many proponents of using BCAAs to prevent muscle breakdown if you workout while fasting. If you want to take BCAAs while fasting try to only take near the end of your fasting time.
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The Fasting Mimicking Diet
Valter Longo has researched fasting for over 20 years and has created theFasting Mimicking Diet .
FMD is a low protein, moderate carb, moderate fat diet that restricts yourdaily caloric intake to less than 40% of where its normally at. You eat500-800 calories of tomato soup, crackers, mushrooms, olives, and some nut barsfor 2-5 days then return to a normal way of eating.
Studies on the fasting mimicking diet haveshown that it lowers cholesterol, C-reactive protein, blood glucose, IGF-1, andblood pressure. However, its possible these effects simplycame from the caloric restriction.
Will the Fasting Mimicking Diet induce autophagy? Probably a little bit butnot because of the foods. The severe caloric restriction and eating only 500 caloriesis what can give you some autophagy.
Compared to the macronutrient ratios and food selection, then Dr MercolasKetoFast protocol would be more autophagic because youll stay in deeperketosis and itll also maintain more muscle mass because of the higher proteinintake.
What Drinks Will Break And Not Break A Fast
So youre right in the heart of your fast but then your stomach suddenly starts growling. You feel overwhelming hunger to the point all you can think about is food. This is the perfect time to take a fasting approved drink instead of throwing in the towel on your intermittent fasting schedule.
When youre hungry all common sense will go out the window. Having a fasting approved drink can help to alleviate some of these hunger pains enough to get through your fast.
Now some Intermittent Fasting purists will tell you anything other than water will break your fast. But this isnt entirely true. If youre looking to maximize all the benefits of fasting then youre going to want to stick to just drinking water.
They claim anything your body has to break down or is metabolized by the liver will break your fast. But there isnt a whole lot of scientific research behind this yet. Its commonly believed amongst fasting experts and purists that youll start to lose benefits of autophagy if you drink anything other than water.
But this doesnt mean you cant still reap the majority of the weight loss benefits by adding in some approved fasting drinks. As a general rule you can add any beverage that contains 0-50 calories and wont spike your insulin.
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