Life Time Training

Fat, carb, protein - does it really matter what form a calorie

comes in? 

According to the tidy

little illusion of calorie math, no. We treat calories like currency – all

totals being equal whether counted in coins, bills, or silver bars.

Yet, is a

calorie really a calorie, no matter the form or source?

Under all conditions to all individuals

at all times?

It’s tempting to think

this way. Yet, science begs to differ. 

Technically speaking,

a calorie is a measure of how much energy something releases when it’s

combusted in a closed system (called a bomb calorimeter in laboratory

settings). 

One calorie is the

amount of energy required to raise the temperature of one gram of water by one

degree Celsius.

The calories reported

on food labels are actually kilocalories, often written with a capitalized “C.”

(That’s why you’ll see me capitalize references to Calories for the rest of our

discussion (or list them as kcal).

But the real question is this: is a Calorie really a Calorie, no matter what? Let’s break it down.

Article ShortcutsQuestionable Calorie CountsThermic Effect and SatietyWe are what we eat, digest, and absorb.Should you ignore

calories?

Questionable Calorie Counts

I hate to break it to

you, but the calorie counts we see on food packages are flawed. Maybe this explains

why some struggle to manage their weight despite meticulous “calorie counting”?

The USDA maintains one of the most extensive, free food databases in the world. The calorie numbers measured in lab settings - which are tightly-controlled, closed systems where energy cannot be "lost" - don't always behave predictably when applied in real-world settings.

Our bodies are open biological systems, so the exact calorie dynamics observed in lab settings don’t carry over perfectly.

The scientists who

perform the lab analyses to determine the Calorie content of foods recommend

the public treat these numbers as estimates at best.

Go figure. 

To report calories on

a food label, a food manufacturer can either perform its own bomb calorimeter

testing (costly and time-consuming) or use existing ingredient data from the

USDA database to extrapolate the data to their product (quick and dirty

method). To control costs and maximize profits, which method would you follow?

When reporting final Calorie counts for labels, these values are required to be accurate within 20% of actual measures, but in all reality no one really checks this before a product reaches our shelves. 

Calorie accuracy is all over the map when researchers compare actual calories against labeled amounts on commercially prepared foods.

A more truthful name

for 100-calorie packs could be “somewhere around 80- to 120-Calorie

packs – we think.”

To muddy the waters a bit more, many free calorie-counter apps source their data from the huge USDA database and allow their millions of users to also create custom foods for all other users to select from. This explains why there may be upwards of 30 choices for chicken breast when you go to log your food. Your Calorie counts are only as accurate as Joe-user’s interpretation or best guess.

Sadly, even if you have the best intentions by trying to track your Calories accurately, your 1500-Calorie plan could really be supplying anywhere from 1200 to 1800 Calories!

Figuring out how much cardio you need, how hard you should be working, and which cardio exercises are best can be a real challenge when you don’t have the right tools or information. While many people are fairly clear about their exercise goals, it can be easy to fall into a cardio routine that isn’t as beneficial as we may have originally hoped for.

Article ShortcutsFollowing the FITT PrinciplesFrequencyIntensityTime Type 4 Cardio Mistakes to Avoid

As part of a balanced fitness program, cardio has a lot to offer. Some of our favorite benefits include:   

Longevity (VO2 or cardiovascular capacity is one of the best predictors of long-term health and quality of life)

Mood/mental health (Aerobic exercise helps stimulate “feel good” neurotransmitters and overall brain function)

Cardiovascular wellness (Exercise helps keep the heart and blood vessels healthy and resilient)

Immune health (Regular training helps stimulate and maintain healthy immune function), and finally

Recovery (between harder training sessions, light-moderate cardio can improve blood flow and nutrient delivery to muscles that need repair)

Following the FITT Principles

As is the case with any exercise program, effective cardiovascular training plans should utilize the FITT principles (FITT stands for Frequency, Intensity, Time and Type). The net effects of your training program depends on the overall FITT of training you choose, as well as your ability to withstand and adapt to the various stressors of the program (on top of the demands of life itself, too). 

Frequency

Frequency pertains to the number of exercise sessions each week. How often you train is somewhat contingent on several factors including the intensity of your workouts, the type of workout, as well as your exercise goals and level of fitness. Generally, 3-5 cardio sessions are recommended per week. 

Intensity

Intensity relates to how hard you work during a given workout. Understanding how your body responds to a variety of workout intensities is critical when planning an effective cardio program. Each person burns fat and carbohydrates at varying rates, at different intensities or heart rate zones, which can be measured through assessments such as an Active Metabolic Assessment. You can also estimate training zones through the Silver Method, though they won’t be as accurate or detailed as an AMA. Once zones have been identified, an individual’s ideal training intensities can be planned out to customize the cardio program specifically for that person and their goals. There are five heart rate zones we use at Life Time.

Zone 1: Feels easy and conversational, like you could go for hours

Zone 2: Breathing is a bit heavier, but you’re fairly comfortable and can still maintain a conversation without losing your breath

Zone 3: Breathing feels heavy, and you are working harder but could still maintain the effort for 30 minutes or more if you're fit.

Zone 4: You feel winded, and you’re pushing yourself very hard

Zone 5: You can barely catch your breath, and you’re at your absolute max

When it comes to intensity, aim for: 

1-2 sessions per week that push your limits (close to an “all out” effort)1-3 sessions per week of moderate intensity1-2 sessions per week should be easy (active recovery) 

Time 

Time refers to how many minutes or hours you train each session or total for the week.

This might be the first time in history when so many people are eager to get back to work. Antibody testing could be a solution that helps make it happen.

The Food and Drug Administration (FDA) recently approved the first antibody test for COVID-19. Its results quickly and easily determine if people have already been exposed to and overcome the virus.

In this article, we'll cover:

Article ShortcutsWhat are Antibodies?What is Antibody Testing?What Do the Antibody Test Results Mean?How Accurate is COVID-19 Antibody Testing?How Does Antibody Testing Make It Safe(r) to Go Back to Work?Where Can I Get a COVID-19 Antibody Test?

Note: COVID-19 Antibody Testing, like many other aspects of the battle against COVID-19, is a topic with which we learn more and more over time. We will update this article as new information becomes available related to this topic.

What are Antibodies?

Antibodies, also known as immunoglobulins, are proteins produced by the immune system to defend against pathogens such as bacteria and viruses.

When you’re infected with a pathogen, an antibody identifies an antigen on the pathogen.

The antigen is like a lock, and the antibody contains a key. Once the antibody attaches to the pathogen’s antigen, it either signals other immune cells, such as macrophages, in the immune system to attack it, or it destroys the pathogen itself.

This “lock and key” analogy is important because it exemplifies the fact that the antibody is specific to the pathogen.

For example, coronavirus actually refers to a group of viruses that share a common spike-like protein on their surface. This protein is what allows them to attach to receptors on human cells.

Though coronaviruses have been around for a long time, most live in other animals.

In 2002, a coronavirus attacked humans, causing severe respiratory illness in people in China. The disease — called Severe Acute Respiratory Syndrome (SARS) — killed 10 percent of infected patients. The virus itself was named SARS-CoV.

Then, in 2012, another version of the virus started affecting people in Saudi Arabia. One-third of hospital patients with the virus died from Middle Eastern Respiratory Syndrome (MERS).

Today, we’re facing COVID-19, another disease by another version of coronavirus, SARS-CoV-2. The antibodies developed from exposure to the first two diseases would not prevent you from getting sick with COVID-19.

Another example that's relatable for many of us is influenza. Each year, a different strain of the flu virus makes its way through the population, killing about 250,000 people worldwide. And each year, a new flu vaccine — which causes antibodies to develop in the body to protect it — is released to the public.

But that vaccine is designed based on a guess of the flu-virus strain that will be the biggest problem in the next flu season. Not only is it only partially effective when you get the right vaccine for the flu virus you’re exposed to, the vaccine won’t do anything if you’re exposed to a new strain that requires different antibodies to stop it. In that way, getting a flu vaccine is like rolling the dice.

All that being said, antibodies provide a strong level of protection against future exposure to the same pathogen. This is why there’s significant interest in sharing antibodies from those who’ve been exposed with those who have not yet been exposed to a virus.

Like donating blood to those who have a need for the same blood type, it’s possible to share antibodies with those who have a need for th...

You’re embarking on a weight loss journey, are ready to upgrade the quality and balance of your food choices, and you start ramping up your daily movement and structured exercise to stimulate changes in your physique. Which (if any) supplements should you take to support your progress?

As a registered dietitian, I’m a big fan of trying to get as many nutrients as you can from food. But in my experience, it’s pretty difficult (if not impossible) for most people to even come close to meeting their vitamin and mineral needs through food alone. Reviews of the research suggest that micronutrient (vitamin and mineral) inadequacies are widespread to a point where they could be hurting our chances of maintaining optimal health.

Even among healthy people with relatively well-planned diets, it’s not always possible (or likely in my experience) to get adequate amounts of all essential micronutrients to avoid the chronic nutrient shortfalls that can lead to health problems.

Some researchers refer to this conundrum as “hidden hunger” because we can so easily consume enough (or too many) calories before we achieve adequate intake of several vitamins and minerals.

On top of these challenges, there’s the consideration that weight loss efforts almost always require prolonged periods of cutting back on calories, which often means cutting back on nutrient intake.

And there’s evidence that suggests it could take between 2,425 to 5,000 calories per day to supply the Recommended Dietary Allowances (RDA*) for 21 of 27 essential vitamins and minerals, depending on which type of diet you choose.

(*Note: The RDA is the amount of a given nutrient required to prevent deficiency syndromes, not necessarily the amount you need to achieve optimal function.)

If I asked you to eat 5,000 calories per day of the DASH diet to lose weight — selected as the best overall diet by a panel of experts several years in a row — you’d think I was completely off my rocker. But that’s how many calories of the “best diet” it takes to meet the RDA for just 21 essential nutrients.

How do you make sure you’re getting enough nutrients to support your efforts?

Article ShortcutsStart With a High-Quality MultivitaminOmega-3 Fish OilWhey ProteinBonus: Fiber

Start With a High-Quality Multivitamin

Although recent reviews of multivitamin studies have questioned multivitamin supplements’ effectiveness for preventing chronic disease and mortality, they also recognize there is “moderate to strong” evidence that multivitamin use should be considered to improve micronutrient status, enhance cognition, memory, anxiety, stress, or depression.

As one group of researchers argues,

“Inadequate micronutrient intake, sometimes at borderline levels of deficiency, has been linked to stunted growth and neurocognitive deficits, as well as increased risks of various symptoms and conditions. Most nutrients act in all tissues, and all tissues need all nutrients; therefore, inadequate intakes may adversely affect every body system, but with more pronounced effects in some than others.”

So, what could happen if you just take your multivitamin like you may have heard at some point from your mother, doctor, or trainer?

A six-month randomized, double-blind, placebo-controlled study of obese Chinese women showed the multivitamin group lost the most weight, reduced waist circumference, lost the most fat, retained lean mass, increased resting energy expenditure, improved fat metabolism, decreased blood pressure, lowered fasting glucose, reduced fasting insulin, and lowered total cholesterol and triglycerides more...

“What is the best type of exercise for health, longevity, and weight management?”

Most people would respond with “Running,” or “Cardio.”

I strongly disagree. Without question, strength training is the most important for anyone at any age.

Though weight training does help you look better, that benefit is minor compared to the other health benefits of strength training.

Article Shortcuts1. Muscle Is Your Quality-Of-Life Savings Account2. Muscle Increases Your Carbohydrate Capacity3. Resistance Training Improves Cardiovascular Health4. Weight Training Improves Bone Density5. Resistance Training Improves Coordination And Reduces Joint Pain6. Strength Training Improves Mobility7. Weight Training Improves Body Composition8. Resistance Training Builds Your Resilience To Stress9. Resistance Training Acts As The Best Personal Development Training SystemSummary

Here’s nine health and fitness benefits of weight training. 

1. Muscle Is Your Quality-Of-Life Savings Account

Muscle is your quality-of-life savings account. The more you have as you enter later adulthood, the longer you’ll be able to carry on the activities you love to do today.

No doubt, you understand the importance of a financial retirement account. It allows you to carry on similar living conditions after you no longer earn a paycheck for working. It can also serve as a massive emergency account in the event you face significant financial issues.

Muscle is a retirement account for physical function.

At a certain age, you’ll start losing muscle faster than you can build it. Or, perhaps you’ll face a medical emergency like a degenerative disease or cancer, which causes rapid tissue loss. If you don’t have muscle to spare when that time comes, your time may come to an end much sooner than it should.

In the case of degenerative diseases, it isn’t the disease itself that usually causes one’s demise. It’s the rapid tissue loss that goes along with it.

Once you’ve lost enough skeletal muscle, your body breaks down other muscle tissues, like your heart. The rapid loss of muscle from states like cancer or cardiac cachexia can cause an early death rather than the disease itself.

Your level of lean body mass (muscle) is one of the most significant factors in longevity.

Muscle mass is an independent predictor of all-cause mortality in older adults. The more muscle mass you have, the lower your risk of dying.

2. Muscle Increases Your Carbohydrate Capacity

I know that Keto has been all the rage the past few years.

Though excessive intakes of carbs contribute to pre-diabetes, diabetes, obesity, and metabolic syndrome, the other factor is the loss in storage capacity for carbs in the average person. Well, it's actually glycogen when it's stored in muscle tissue, but you get the point.

Muscle is your primary storage space for carbohydrates.

When your muscles shrivel up from a lack of strength training, your ability to handle carbs fades away too. A progressive loss of muscle combined with excessive carbs causes prediabetes and diabetes.

The reality is, you don’t need to follow a ketogenic diet for the rest of your life to keep your blood sugar under control. It could just be a short-term solution, combined with strength training, to get you going in the right direction.

Instead of shunning carbs for the rest of your life, you need to build up your storage space for them, and make use of the carbs throughout the week through strengt...

Worn out? Irritable? Gaining weight? Low libido? Memory problems? You and your doctor might not think about low testosterone when you think about your symptoms, but you might after reading this.

Many symptoms of low testosterone are similar to those of other conditions. Before you self-diagnose with Dr. Google or get a prescription based only on how you feel, see if low testosterone might be the issue.

Article ShortcutsHow Common is Low Testosterone?Why Are So Few Aware of the Low Testosterone Problem?Signs and Symptoms of Low TestosteroneWhat Does Testosterone Do?What Lowers Testosterone?How Can You Increase Testosterone?Supplements, HCG, and Hormone TherapyManaging EstrogenIs testosterone therapy bad?Should teens or young adults use testosterone-boosting supplements?Wrapping it Up

How Common is Low Testosterone?

Some experts believe a quarter of 30-year-old men have low testosterone.

A 2006 study found 39 percent of U.S. men, age 45 and older, were testosterone-deficient. With about 40 percent deficient, most men are below optimal levels.

The situation is slightly better for women. In his book, Unleash the Power of the Female Brain, Daniel Amen, MD, points out that 20 percent of women have low testosterone. He also suggests another 20 percent of women have polycystic ovary syndrome (PCOS), which is caused by testosterone levels that are too high.

Unfortunately, these numbers are based on people who have gone to the doctor and are experiencing symptoms. Chances are, many more men and women have testosterone levels out of balance. If you haven't had your testosterone levels checked, you could be among them.

Why Are So Few Aware of the Low Testosterone Problem?

Most people don’t know how important testosterone is. They see it as a hormone for making muscles and boosting libido.

They don't relate testosterone to heart disease, insulin resistance, degenerative brain disease, or depression. As you'll see, low testosterone plays a role in these conditions and many more.

It's for this reason I recommend adults, beginning at age 30, get a complete lab panel each year. If everyone did this, they'd likely identify trends leading to health problems, long before they became actual “health problems.”

These trends include changes in hormones like testosterone. Fortunately, you don't have to wait for your doctor to order such a lab panel (most doctors won't). You can order your own, like the Hormone Health panel from Life Time.

Signs and Symptoms of Low Testosterone

Healthcare practitioners diagnose men as “low” in testosterone when their levels fall below 300ng/dL. However, signs and symptoms of low testosterone often occur at levels much higher.

The “normal” range for men is 300ng/dL to 1,100ng/dL. That’s an enormous range! It's like saying someone from Dallas lives near the Mexican border: They might live in the state next to Mexico, but it's still 878 miles to the border. It's not close at all.

A testosterone level of 400 ng/dL is far from optimal, even though it's in the “state” of normal.

As far back as the 1970s, some endocrinologist actually knew the proper optimized range of total testosterone (800 to 1200ng/dL). Dr. Dan Purser, Improving Male Sexuality, Fertility and Testosterone

Here we are, decades later, and the optimal range is rarely discussed. Many doctors don't know of this “optimal” range. As a result, a doctor tells a guy he's normal as long as his levels are above 300 ng/dl.

Here’s the thing — we all have great intentions. But when it comes to eating healthy and filling our refrigerators with the best foods, I’ve seen my clients make some common mistakes over the years.

Most often, we use those good intentions and motivations to stock the fridge full of all sorts of healthy foods and more than enough fruits and vegetables. But then it all goes bad before we even get to use it.

One of my favorite things to do with my clients is to help them clean out their kitchens and refrigerators. That means trashing all of the things that didn’t align with their healthy living goals and teaching them tricks for organizing all of it. Plus, I help them choose the right foods based on their goals and preferences to stock it.

Your refrigerator should match your meal planning strategies. Otherwise, even with the best intentions, you end up tossing away all of the healthy (and spendy) foods that you didn’t use in time (or couldn’t easily find), creating feelings of defeat and demotivation.

If you are looking for ways to organize and set up your fridge so that it makes it easier for you to stick to your healthy eating plan, this guide is for you.

If you have great intentions, but constantly feel like you are throwing away good food because it goes bad, this guide is also for you.

Or, if you aren’t that motivated just yet, but want basic tips on what foods should be prioritized in your fridge — and where they should go — this guide is also for you.

Table Of ContentsFirst Things FirstClean It OutUp Your Organization GameHow to Line it UpTop ShelfMiddle ShelvesLower Middle Shelf/Meat DrawerBottom DrawerSide Door

First Things First

When it comes to coaching clients, I start every program with a battery of assessments (lab testing, movement screens, nutrition, food journal, etc.), because I want to know as much as I can about them.

When it comes to their refrigerator, I tell them to open up the door and take a good hard look. How do you feel when you look in there? Does it feel full and overwhelming? Overstuffed?

In my opinion, the inside of your fridge should feel fresh, clean and appropriately filled with appealing and easy-to-grab healthy foods. If you look in there and feel like you can’t find anything to eat, that’s not optimal. It should always feel like it’s full of plenty of options while matching your current meal prep and eating strategies.

You also don’t want it to feel overstuffed. Besides being difficult to find things, it’s harder for cool air to circulate (and keep your food fresh) when everything is jammed in there. Try to keep plenty of breathing room in-between foods or consider going shopping more frequently (with smaller grocery runs).

Next, and before we get to cleaning, it’s a good time to find out what temperature your fridge is at. The ideal temperature is 40°F (5°C) or below. Anything warmer than that runs the risk of growing harmful food bacteria. And if it’s too cold, you might see some things freezing.

Clean It Out

Here’s the fun part. First — and the easiest in my opinion — get rid of the stuff that’s expired. Condiments or the side door is usually the first place I start.

At the same time, get rid of any clutter. If you have a ton of individual ketchup packets (from restaurants) or two of anything (I recently had three mustard containers), throw them out.

If you’ve got leftovers, either love them or leave them. If you constantly find yourself throwing them away because they don’t sound appealing the next day,

As with many things in nutrition, the ketogenic diet is surrounded by myths, misinformation, and exaggeration. The truth about keto is, it's better than the alarmists would have you believe, and not the panacea that your best friend thinks it is.

What are the benefits of keto? What are the risks? Is keto a diet you should follow long-term? What supplements should you use on keto?

Whether you're brand new to the diet, or you're a nutrition coach and need some talking points to use with clients, this guide will give you answers to questions you've been asking, and answers to questions you haven't asked yet.

Article ShortcutsIntro: Keto Experimentation, Experience, and ResearchWhat Is Keto?Keto Diet Health BenefitsKeto Diet Side EffectsTop 9 Keto Diet MistakesKeto SupplementationWhat Do You Do After Keto?

Intro: Keto Experimentation, Experience, and Research

It’s been over a decade since I wrote my first article on low-carb or ketogenic diets. Since that time, experience, experimentation, and research have taught us a lot.

The Ketogenic Diet is a powerful tool to help someone reclaim their healthIn the short-term, the diet offers numerous health benefitsIn the long-term, the benefits of the diet are less certain, and potential negative impact on mental and physical wellbeing needs to be consideredShort-term use of the ketogenic diet can be beneficial for most people. Long-term adherence to the diet is unnecessary and possibly detrimental

What Is Keto?

Keto is short for "ketogenic diet," a diet pattern that significantly limits carbohydrates, emphasizes dietary fat, and causes low levels of glycogen in order to stimulate production of ketone bodies.

Elevated ketones make a ketogenic diet "ketogenic," and separate a ketogenic diet from a standard low-carb diet.

Your liver produces endogenous ketones (or ketone bodies) in response to starvation, fasting (even intermittent fasting), or when you’re on a very low-carb, high-fat diet. Exercise, when it’s intense enough and done for long enough, also stimulates ketone production.

In the absence of available carbs, ketones become a preferred energy source.

Ketosis Vs Ketoacidosis

For years, the medical community warned people against the ketogenic diet, confusing nutritional ketosis for ketoacidosis.

Ketoacidosis most often occurs in people with undiagnosed Type I diabetes, or in patients with Type I diabetes who don't use their insulin. For people with Type I diabetes, ketoacidosis can be life-threatening. In the complete absence of insulin, the body breaks down fat at an accelerated rate, and produces very high levels of ketones. The concentration gets so high that the blood becomes acidic.

In rare cases, ketoacidosis occurs in people with severe Type II diabetes, in alcoholics, from starvation, and has even been seen during pregnancy.

Nutritional ketosis is a diet strategy used to maximize ketone production and may increase the metabolism of stored body fat. Though nutritional ketosis and ketoacidosis are both states where ketone bodies are elevated, the concentration is much, much higher in ketoacidosis.

Today, a plethora of research shows that a ketogenic diet is safe for most people, and distinctly different from ketoacidosis.

Keto For Disease Treatment

The ketogenic diet was first used in the 1920s as a treatment for epilepsy.

Patients were put on diets consisting of 80% or more of their calories coming from fat. Protein was limited to about 0.

The world is being rocked by COVID-19, the disease caused by

a new type of coronavirus that emerged in late 2019 (SARS-CoV-2). The situation

is concerning. A lot of people are sick. Many are hospitalized. Too many have

died.

Nearly all of us are social distancing for at least a few

weeks to slow the spread of the virus.

Routines are disrupted. Businesses are closed. Millions of people have been laid off, furloughed, or are finding ways to work from home. Kids are finishing their school year in virtual classrooms.

There’s severe strain on healthcare workers and healthcare systems.  

No one knows for certain when we will get back to normal, or

what “normal” will look like once the initial COVID-19 crisis is more

controlled.

If you only pay attention to media coverage of the COVID-19

pandemic, however, you might develop a biased or incomplete outlook of this

situation. In fact, there is actually some positive information from trusted,

scientific sources that’s worth paying attention to.

If you’re curious (like me) about the objective data,

keeping a close eye on this type of information may help alleviate some of the

anxieties you may be feeling – and even help you prepare for life after the

initial COVID-19 crisis and social restrictions are lifted.

Article ShortcutsWhat is the situation, exactly?What are the known health risks of COVID-19?Risk of ExposureKey Data Points to Watch IncidenceR0 (RNaught)MorbidityMortalityRecoveryWhat can you do?We’re here for you.

What is the situation, exactly?

Based on data available as of March 30, over 700,000 COVID-19 infections have been confirmed and over 35,000 deaths have been reported worldwide.

In the United States, at least 140,000 people have tested

positive for COVID-19, and over 2,000 people have died from it.

Those numbers are staggering, and they’re expected to grow

as more widespread testing becomes available throughout the initial wave of the

virus.

There’s another way to look at the situation though: Nearly

7 billion people aren’t infected. As

many as 322 million people in the United States don’t have COVID-19.

Based on current data, most people who contract COVID-19 will recover from it. The spread of infection will slow down.

The reality is, over a million Americans have been tested for COVID-19 and just under 16 percent of them tested positive. That means roughly 85 percent of those people who feel sick enough to get a test do not have COVID-19.

What are the known health risks of COVID-19?

The short answer is that there’s not enough hard data right

now to know each individuals’ health risk from COVID-19.

The other short answer is the risk of serious morbidity and

mortality is low, especially if you’re healthy.

If we look at the current situation through the

epidemiological lens and based on reports from the most trusted sources, such

as the Centers for Disease Control and Prevention (CDC), World Health

Organization (WHO), and other prominent medical researchers, we get a more

accurate understanding of absolute risk than you may get from other sources.  

Risk of Exposure

Based on current CDC situation summaries, the risk of being exposed to the SARS-CoV-2 virus is still low for most Americans.  

Confused about coffee? Some people still say it's bad for you, but is it? Or are their opinions outdated?

In this article, I'll separate myth from fact, and share a little history on how coffee came to be such an incredibly popular beverage.

Article ShortcutsThe Birth of the "Coffee is Bad for You" MythCoffee or DieWhere the First Coffee Came FromCoffee Brewing MethodsCoffee Health BenefitsCoffee and Physical PerformanceCoffee and Weight ManagementCoffee, Insulin Resistance and DiabetesCoffee and Cardiovascular DiseaseCoffee and CancerCoffee and Liver HealthCoffee, Cognitive Function, and the Nervous SystemCoffee and Bone HealthCoffee and Gut HealthFinal Sips

The Birth of the "Coffee is Bad for You" Myth

The year was 1992. In sports, the Blue Jays won the World Series, the Redskins won the Super Bowl, and Andre Agassi and Steffi Graf won at Wimbledon.

In entertainment, Tom Hanks yelled, “There’s no crying in baseball!” while Jack Nicholson scorned, “You can’t handle the truth!”

And in the world of coffee, health advocates warned the public of the problems it can cause. As Dr. Tony Chou said,

The recent decline in caffeine and coffee consumption reflects the widespread awareness of the debate about possible adverse effects of caffeine on health.Dr. Tony Chou, Western Journal of Medicine, 1992

Fortunately, Starbuck’s didn’t listen. By 1992, they'd grown to 165 coffee shops and went public on the stock exchange. That same year, John Sylvan and Peter Dragone founded Keurig.

1992 was a long time ago. Like those who still want Zubaz to stay in fashion, some people still hold onto the beliefs about coffee that were common back then.

Times marches on. Research accumulates. Thinking evolves. Beliefs change.

Coffee or Die

Coincidentally, I’m wearing a t-shirt that says, “Coffee or Die” as I write this article. My wife and I love coffee.

We appreciate the delightful aroma, the unique and flavorful taste (well, at least most dark roasts; not so much the light roasts or medium roasts), and even the warmth of the cup as we begin each day.

I don’t love it enough to die for it, though. And if I believed it was detrimental to my health, I’d give it up right away.

I started writing this article to find out what was bad about coffee and to see if there are reasons to stop drinking it.

However, the more papers I read and reviewed (many of which you’ll find in the references section at the end), the more I realized that coffee is seriously good for you.

Where the First Coffee Came From

According to the National Coffee Association, coffee originated in Ethiopia.

The legend of its discovery revolves around a goat herder named Kaldi.

After eating the cherries from a particular tree, Kaldi noticed his goats weren’t going to sleep when they were supposed to. Instead, they danced and goofed around, like little kids (pun intended).

He shared his findings with his dad, and they spread the word around Ethiopia.

Sometime between 865-925 AD, a physician named Rhazes became the first to write of coffee in print.

By the 1400s, people made an early version of the coffee we drink today. Arab Surfi monks drank it to stay awake for midnight prayers, wealthy citizens added coffee rooms in their homes, and coffeehouses came to being.

Muslim pilgrims brought coffee to Persia, Egypt, Syria, and Turkey,