The Kinship Between Coffee and Inflammation

Inflammation comes in different degrees. The most common is low-grade inflammation. This chronic form affects those with arthritis and joint pain for instance. The other chronic form is systemic inflammation, as it affects the immune system in such a way–by releasing pro-inflammatory cytokines and the chronic activation of the innate immune system–that can lead to heart disease, cancer, diabetes, non-alcoholic fatty liver, and auto-immune disease.

There is something in your diet that you may consuming to negate the inflammation, and that is coffee.

Coffee contains bioactive chemicals such as caffeine, chlorogenic acid, caffeic acid, cafestol, and kahweol that has medicinal potential and demonstrated in models that these substances work harmoniously to reduce or modulate inflammation and neuropathic pain. Data from clinical trials has also shown coffee to have protective affects against Parkinson’s disease and Alzheimer’s disease.

Some studies have found that decaf coffee may have similar advantages to normal coffee. When comparing decaf coffee to its caffeinated counterpart, there may only be a smaller reduction in the inflammatory markers with the caffeine included. Time will tell as research develops.

This raises the question on caffeine consumption itself. Can too much caffeine have an opposite affect. While there isn’t much data on excess caffeine actually causing inflammation, excess caffeine could instigate other obstacles. Over-caffeinating can negatively impact the adrenal glands making it difficult to reduce symptoms of stress because the adrenals are over-stimulated. This can result in stress hormones to release when there is no reason for them to when you’re trying to relax. Too much caffeine can also affect persons with symptoms of ADD, ADHD, and OCD.

The maximum amount of caffeinated coffee a person should drink while remaining in the safe zone is 400 milligrams per day. That is equivalent to approximately four cups per day, and the serving size as eight ounces. Which means if you are drinking in a container larger than eight ounces, factor that in to your daily consumption.

To better put in perspective how much caffeine you could be consuming in a day, one cup of eight ounce coffee is approximately 100 milligrams of caffeine. An eight ounce cup of black tea is 50 milligrams while green tea is 30 milligrams. Sodas can range anywhere between 30 to 55 milligrams of caffeine per twelve ounces. Energy drinks are approximately 80 milligrams per eight ounces. If you consume a variation between coffee and tea during the day, keep a close eye on the number of servings and serving sizes being consumed so you stay within the 400 milligram daily threshold for optimal health. If someone simply cannot function properly without copious amounts of caffeine, adrenal fatigue or adrenal exhaustion may be at play and needs to be addressed.

There may be a link between caffeine use to decrease both cardiovascular disease and systemic inflammation. Research at the Standford University School of Medicine did a multi-year study and found that there could be a fundamental inflammatory mechanism in caffeine that could help reduce heart disease and inflammation. Research at the Iowa Women’s Health Study found in 2006 where postmenopausal women who drank coffee had a lower risk of cancer, cardiovascular disease, and inflammatory disorders. A 2010 study published in the American Journal of Clinical Nutrition found that drinking coffee decreased inflammation and increased high-density lipoproteins (i.e. HDL “good” cholesterol).

While the caffeine is a nice pick-me-up, coffee is full of polyphenols, a group of natural compounds found in plants that have antioxidant and anti-inflammatory properties. These polyphenols reduce inflammation, lower the risk of cardiovascular disease, while stabilizing free radicals. Coffee also contains a natural compound called chlorogenic acid that helps the body process sugars and fats. Lighter roasted coffee beans may contain higher amounts of antioxidants than darker roasts. Also, hot-brewed coffee is higher in antioxidants than cold-brewed. While cold-brewed may be higher in caffeine, stick to hot-brewed if possible. For those that do not prefer to drink coffee black, there are healthy options such as coconut creamer as your creamer source; and monk fruit, stevia, or sugar alcohols, like erythritol, as your sweeteners in place of sugar.

by John Connor, CNC

The Curcumin Connection: Turmeric and Inflammation

Chances are you’ve heard of turmeric and curcumin. Sometimes these two are treated as synonymous to one another, other times people may refer to them as two separate composites. Let’s connect the curcumin to its original source, turmeric, and see how this extraordinary natural anti-inflammatory has proven itself time after time.

Turmeric is a spice from India that has been used in Ayurvedic (natural) medicine for millennia. Curcumin, however, is a potent component of turmeric. To use an analogy, think of a nut and a shell. The shell is turmeric, and the nut is the curcumin. It is the curcumin inside the turmeric that is wanted. Consuming turmeric in its essence nets a lesser portion of curcumin, approximately 8-10 percent. Curcumin that has been extracted from the turmeric root could provide even greater benefits.

There are other components in turmeric that produce a higher effectiveness of inflammation reduction. Blending curcumin with its own turmeric essential oil could result in an even more potent substance at fighting disease when compared to the anti-inflammatory prescription drugs, plus curcumin comes without the side effects.

Curcumin works so well with a varying range of diseases because of its powerful anti-inflammatory properties. Not just arthritic inflammation in joints and connective tissue, but the many cases that are inflammatory-based: cancer, heart disease, asthma, IBS, diabetes, psoriasis, and cirrhosis, just to name a few. If we can reduce the inflammation and allow the body to repair itself as needed, that can give a new dawn to how a person feels, how they respond to stress, not to mention improved health markers.

Nearly all chronic diseases have a common denominator: unchecked, destructive inflammation. Usually synthetic drugs work at reducing a single inflammation pathway, not so with curcumin, which can help diminish multiple inflammation targets. Curcumin can help down-regulate COX-2, the enzyme linked to most inflammation. It can inhibit LOX-5, another pro-inflammatory enzyme. Curcumin can work through so many pathways that inflammation travels throughout the body. It can also act as a powerful antioxidant to reduce free radicals in the body that can lead to cell damage.

A fairly common response to turmeric is that it needs to be taken with black pepper. Not so with curcumin since it has already been extracted from turmeric. It is ready to get right to work. There is a downside to taking black pepper with certain supplements or medications. Black pepper’s job is to allow or speed up the permeation in the gut expediting nutrient absorption. If you were to take a pill that has a time release mechanism, meaning you want it to stay in the body much longer, black pepper negates that.

Inflammation is a normal process that the body undergoes as needed. It is a response to an area that requires some form of rehabilitation (i.e. healing) due to damage being done to a large tissue area, all the way down to a cellular level. Curcumin is one of the most researched natural compounds that could play a key role in reversing some of the more common diseases and ailments.

by John Connor, CNC

What’s the Skinny on Modulating Body Composition

Two clients, a mother and daughter, came to see me on how to adjust their body composition. One of them wanted to add a couple pounds while the other wanted to subtract a few pounds. Ironically I put them both on the same type of meal plan. You may be wondering, how can eating the same way draw opposite results?

Rather than use terms like “gain weight” or “lose weight,” I prefer the term “modulate,” which means to regulate or adjust to a normal level. I used the same dietary method for both of them in order to modulate their body composition.

Let’s look at our three macronutrients: carbohydrates, proteins, and fats. Often the ratio of carbohydrate to protein to fat is skewed in the wrong direction. People consume much more carbohydrates than they do protein and (healthy) fat. To modulate body weight, we easily adjust these ratios. Let’s take a closer look at two ratios, one that is imbalanced and the other balanced.

First the imbalanced ratio, which I call the “standard American diet.” That reminds me of the food pyramid I learned in junior high in the early ‘90s (I’m showing my age). What has replaced the food pyramid over the years hasn’t got any better. The food pyramid ratio consisted of predominantly carbohydrates along with vegetables and fruits, nominal protein, and minimal fat. It’s no wonder over the decades that obesity continues to skyrocket, not to mention elevated blood sugar and blood pressure on the rise as well. It’s all relative.

Now let’s look at what a more properly balanced macronutrient ratio looks like. There are different schools of thought, however, there is a common denominator–low carbohydrate. Your daily caloric intake of carbs should be approximately 50 grams, mostly in the form of low-to-moderate glycemic vegetables and fruits. Then we fill in the other two macros, protein and fat, according to the individual since everyone is unique. Some tolerate fats more than others, some tolerate protein more than others. If you do not have a gallbladder, then you’ll want to do a higher ratio of protein than fat. If for some reason you don’t digest proteins well in the stomach, maybe due to acid reflux, then higher amounts of fats would be your better choice since they digest in the small intestines.

I don’t normally eat breakfast. I usually “break the fast” at lunch. Some time ago I had a hunkering for breakfast. I ate a meat lovers omelette with bacon, sausage, and ham. No carbs. Just pure protein and fat. Not only was it delicious, it satisfied me all day. I felt energetic and great!

A dilemma with eating carbohydrates–bread, pasta, and rice for instance–is these foods alone are not satisfying. They can give a false sense of fullness and they are not sustainable. When a person eats more carb-laden foods, they will be hungry more frequent leading to erratic eating habits that promote higher body composition (i.e. weight gain). In Italian, there’s a term, fugazi, meaning “fake.” Carbs are fake when making you feel full.

The term “diet” has been overused or improperly used. Adjusting body composition does not mean eat less. On the contrary. Sometimes I’ll tell folks to eat more, but it is what you eat that matters most. We shift the focus from a carb-rich meal plan to a protein-rich, or fat-rich diet depending on the individual. And we mix in some lower-carb fruits and vegetables along side.

We have been told that “fats make you fat” and that grains are “heart healthy.” Both of these statements are false. Eating animal fats, such as eggs, butter, and cheese are very healthy and satisfying. On the other hand, eating grains could lead to cardiovascular inflammation resulting in hyperlipidemia (i.e. high cholesterol). Oatmeal, for instance, commonly consumed at breakfast does contain fiber, it also has a very high carbohydrate rating, which means it’s time to swap out the oatmeal for that meat lovers omelette I mentioned earlier. Delicious!

Ultimately this is about a lifestyle change, whether it’s in regard to improve: body composition, blood sugar, blood pressure, energy, or stress management. It’s all relative. Eating low carb improves all of the above, and more! It’s time to flip the script. Flip those macronutrient ratios around. Focus on animal proteins (e.g. beef, pork, chicken, deli meats, etc.) and animal fats in whatever proportion you desire. Eat until you’re satisfied and do not eat again until you’re hungry. You will be amazed at how long you can go before eating again. In no time you will feel the difference by substituting the carbs for meats and fats.

by John Connor, CNC

The Risks of Magnesium Deficiency

Magnesium is an essential mineral as well as a requisite for the functionality of over 300 enzymes processes throughout the body. For several years it has been my prognosis that an abundance of Americans are insufficient in magnesium. Over the years I’ve worked with many clients that showed symptoms of magnesium deficiency. Based on my clinical observations it seemed to be a real possibility that a multitude of people are either: generally lacking in magnesium, taking the wrong form of magnesium, or simply not taking enough of the proper form of magnesium to be beneficial.

Life Extension recently published an article, High Risk of Low Magnesium, that made my observations of magnesium deficiency proof positive. Based on their research, approximately 45% of the American population is magnesium deficient. The scarcity of this essential mineral could pose serious health risks. Multiple body functions depend on adequate amounts of magnesium regularly. It is responsible for cellular energy production. Muscles, including your heart, require a sufficient amount of cellular energy, which is where the second highest amount of magnesium is stored. Bones being the highest concentration of magnesium.

Low levels of magnesium may be associated with cardiovascular risk. From the Life Extension article, “An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia (a reduction of blood flow that could potentially lead to a heart attack or stroke). Higher magnesium consumption is also associated with lower stroke risk.” It is interesting to note that low levels of magnesium may be associated with an irregular heart beat. 

Blood vessel restrictions make it difficult to deliver oxygen and nutrients to your cells. Not only is magnesium important to reduce cardiovascular health risks, such as heart attack and stroke, but this important mineral may also help improve blood flow and blood pressure by naturally relaxing constricted blood vessels.

Magnesium is an essential mineral in cognitive function. Your brain needs magnesium. Again from the article, “In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of the 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years. In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks.” By calming down the brain, especially for those with higher stress levels, magnesium can help improve mental skills such as the abilities to stay organized and to solve problems.

Magnesium is also involved in insulin function and the enzymes that rely on it. There is a possible correlation between low levels of magnesium and a higher risk of developing diabetes. Observational studies have shown a possible link to an improvement of glucose and A1C and better insulin sensitivity when magnesium is supplemented.

Scarce levels of magnesium is associated with a decrease in bone mass which can lead to osteoporosis, not to mention the inflammation and tissue damage akin to low levels of magnesium. Approximately half of your magnesium is stored in bones. People that take a calcium plus vitamin D supplement for bone health is a good start, but it must be properly balanced with magnesium.

We can see how vital magnesium is to the body, and how this mineral could improve the cardiovascular, musculoskeletal, and nervous systems. There are many forms of magnesium–citrate, aspartate, glycinate, threonate, and so on–and each type is great for a particular area. It is important to match the proper form of magnesium to the individual need.

by John Connor, CNC


Reference: Life Extension May/June 2025 edition, pages 43-45

What’s Really Going on with Pain and Inflammation

When pain within the body arises, nothing more would be pleasing than to send it a “cease and desist” notice. The common resolution is “take pill, make pain go away.” While no person in the right frame of mind wishes to be in agony, solely taking a pill to make pain disappear doesn’t address the root of the matter, it puts a band-aid on the issue. Albeit a band-aid is helpful to assist the healing process, the matter at hand should be addressed also. Pain is the culmination of increased inflammation over a duration.

Inflammation is the immune system’s normative response to an area of the body that has been damaged. Tendons, ligaments, and joint tissues are designed to handle a standard load from various daily activities. When the load becomes overbearing and pushed beyond reasonable limits, deterioration may occur in those affected areas. Examples of this could be highly repetitive actions, quick or jerky motions, carrying or pulling heavy loads at or beyond your normal capacity, and in my case, playing the guitar for decades with a heavy playing hand. It could also be normal wear and tear on the body as we become wiser (notice I didn’t say getting older).

 

While there are occurrences where inflammation forms, such as with auto-immune, our focus here will be on the former mentioned above.

To reiterate, when pain materializes our initial reaction is to take or do something to make the discomfort recede. Chances are the pain will return at some point, because the root cause probably wasn’t addressed. And that is to scale down the inflammation.

Addressing inflammation can be a little tricky, because there are multiple pathways in which inflammation travels throughout the body. Picture in your mind a very intricate spider web. That is essentially what we are dealing with when it comes to inflammation.

Inflammation in itself is not bad. Because it is how the immune system handles something that requires attention. Inflammation is always present, and sometimes you don’t even feel it. The issue at hand is when you do start to notice and it’s painful. That is your body letting you know something needs to be addressed.

 

Two common over-the-counter products people take are acetaminophen (i.e. Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs) in the form of ibuprofen (i.e. Advil, Aleve). There is some confusion on taking these products to address pain. Tylenol for instance is a pain reliever, not an anti-inflammatory, just as ibuprofen is an anti-inflammatory, not a pain reliever. Acetaminophen and NSAIDs are not interchangeable even though they are addressing a common thread.

Taking relatively high doses of acetaminophen or ibuprofen for long periods come could be problematic. This is where we look to ingredients found in nature to render an inflammatory reduction without side effects.

Enzymes such as COX-1, COX-2, and LOX-5 are what spurn on inflammation around the affected tissue leading to stiffness, limited range of motion, and pain. BCM-95 Curcumin found in turmeric, and BOS-10 Boswellia, are two potent natural anti-inflammatory elements used in natural medicine to reduce the enzymes that cause inflammation. As with any anti-inflammatory, it takes time to reduce inflammation because of the complex pathways inflammation moves throughout the body. Patience is key.

In addition to the BCM-95 and BOS-10 to help scale back inflammation, I have personally found that stretches and exercises recommended by a qualified physical therapist or occupational therapist is beneficial. Avoiding foods that increase inflammation is also very helpful, including sugar, deep-fried foods, and highly processed foods such as snack items (chips, cookies, crackers, etc.) and replace them with lean meats, fruits, vegetables, and healthy fats.

by John Connor, CNC

To Your Happiness and Health

 

There is a correlation between happiness and health. In fact, there are four distinct levels of happiness that are directly involved in your overall well-being.

Robert Spitzer, S.J., president of the Magis Center of Reason and Faith, refined a model of the Four Levels of Happiness, to say it will “dictate our actions, choices, and ethics,” and “whichever level of happiness dominates our lives will determine the depth and endurance of our happiness.” I will add to that, it will also determine the depth of the symbiotic (balanced) nature of your total self.

The first level of happiness is centered around immediate gratification and physical pleasure, such as consuming food, beverage, and other substances (licit or illicit). Level One is not all bad because we do need to consume food and drink to live. Satisfaction from the pleasure of eating foods, particularly bad foods, feeds our dopamine receptors (the “feel good” hormone), and we want to feed that pleasure. Think of the song “Feed Me” from the movie Little Shop of Horrors. Level One can leave you in a shallow state, which ebbs and flows waiting for that next dopamine fix from sustenance or substance.

People that are in this lowest rung of happiness may dietarily struggle with weight management, high blood sugar, high blood pressure, arthritic pain, hyperlipidemia (abnormal cholesterol levels), ADD/ADHD, or dietary-related stress from adrenaline dominance.

To overcome Level One happiness and move into the higher levels, you must work on Prudence, Temperance, and Fortitude. Prudence helps you differentiate the good habits from the bad. Once you're able to make the distinction between good versus bad, it is followed by Temperance–the ability to say no to the bad. As you start to say no to the bad habits, you use Fortitude to help you have the courage to move toward the highest good (not just "a good").

The second level of happiness hinges on feeding the ego that's self-serving (i.e. “all about me”). Spitzer explains it as, “I need to be constantly achieving and winning in my life, for example, being recognized at work, getting the next promotion, or making sure my project has top priority.” While Level One can center itself around pleasure, Level Two could lead to pride—the focus is being in control and consuming power. Level Two is on a Win-Lose model, as Spitzer elaborates, “in order for me to win, others must lose.” This second level isn’t all bad, like Level One, because having self-confidence and good credibility can be meritorious. Level Two is less shallow than Level One, but it’s still not sustainable.

People in Level Two happiness may lead to changes in health including adrenal stress, adrenal fatigue, chronic fatigue syndrome, erratic changes in mood, struggles with mental health and focus, high blood pressure, ADD/ADHD, adrenaline dominance, non-dietary related digestive discomfort, or a compromised immune system.

To overcome Level Two happiness and move into Level Three and Four, you'll need to strengthen your virtue of Humility, and it will be Prudence, Temperance, and Fortitude to get you there. 

The third level of happiness as Spitzer remarks, “is also somewhat about ego, but unlike Level Two, it is turned outward. My skills and talents are aimed at serving others. It is still about winning, but it’s now more about achieving Win-Win results rather than Win-Lose.” In other words it is less about me and more about others. By redirecting the focus from you as a person, you begin to see the bigger picture of meaning and purpose in life. Spitzer goes on to say, “My [your] happiness is now growing in pervasiveness because it impacts other people.”

And finally the fourth and highest level of happiness, Spitzer says, “is what I ultimately seek in life. I fundamentally desire ultimate or perfect truth, beauty, love, goodness, and being.” Once you reach Level Four happiness, you see the “material elements of the world” is really about being in relationship with God the Father, Son, and Holy Ghost. This highest level of happiness is long lasting and enduring. 

Once a person breaks through into the two higher rungs, Levels Three and Four, the expectations people have in making better and healthier lifestyle choices become more obtainable. Levels One and Two can inhibit personal growth until you cross over into Level Three, and definitely Level Four. The lower two levels that feed on short term happiness is superficial, because in a way it’s not happiness in the truest sense. It resembles a mirage more than reality. As Jim Morrison from The Doors said, “break on through to the other side.” That other side is true happiness.

by John Connor, CNC

Conquering Symptoms of Low Testosterone Naturally

Testosterone is an androgen hormone produced by both men and women, but found predominantly in men. Production of this hormone begins at puberty and peaks around the age of 25. By the late 30’s and into the 40’s, production of testosterone begins to decline.

Testosterone supports many bodily functions including muscle mass and strength, bone density, libido, fat distribution, and red blood cell production. As testosterone levels decline around the age of 40, these bodily functions can be negatively affected.

One specific area men are concerned about is low libido. Erectile dysfunction (E.D.) is also a concern, which is often times associated with low libido, but not necessarily related testosterone levels. So how does a man with such a dilemma approach low libido and E.D. naturally?

Since low libido and E.D. are actually two different problems, I’ll approach each one independently. First, low libido.

There are hundreds of hormone reactions happening all throughout the body 24 hours a day. To say that low libido is always caused by low testosterone would be false. As I’ve mentioned in previous health blogs, stress can have a dramatic effect on hormone levels. In this particular case there is a simple flow chart to illustrate how stress can cause low testosterone: 

high stress -> low progesterone -> high estrogen -> low testosterone

When I’m working with a person with low testosterone, my first question is what’s your stress level like? If they have high stress, chances are they have low progesterone–a hormone that helps to cope with stress. Natural, bio-identical progesterone can be a safe solution to low testosterone, rather than that person getting on some form of testosterone therapy, which may be needed. But I like to see a person’s health from every angle and not just assume that they need testosterone therapy right away, which may not be the case

One of the safest ways to get testosterone back to optimal levels is to exercise to the point where you perspire. Lifting weights is very effective, and exercising large muscles (back and thighs) works well. This is a great way for men to produce more of their own testosterone, plus it also releases endorphins that increases a positive mood.

The other difficulty men are confronted with is erectile dysfunction, or E.D. In cases where low libido and E.D. are not related, how can we deal with E.D.? Often, the complication is a lack of blood flow. Many men with E.D. have high blood pressure or high blood sugar (type 2 diabetes), and sometimes both. Smoking cigarettes can also cause E.D. due to lower oxygen levels in the body.

High blood pressure can be caused by constricted blood vessels (sometimes associated with stress), or clogged arteries from plaque build-up. Similarly, high blood sugar can also cause plaque build-up, plus high glucose levels can damage the lining of blood vessels. Either way, blood flow is being restricted.

Rather than take a pill to address the restrained blood flow associated with E.D., there is a much safer and more natural approach, and it has to do with your eating habits.

Eating a carbohydrate rich diet that includes sugar, potatoes, corn, bread, pasta, rice, and let’s not forget about sweet tea and soda drinks, can all cause high blood sugar and high blood pressure. By reducing these foods and eating a low-carb diet, a person can in a matter of weeks correct blood flow issues linked to E.D. A dietary regimen should consist of eating lean animal proteins, healthy fats, and a mixture of green and colored vegetables, and fruits, especially berries. Blueberries and broccoli are extremely nutritious.

Not only can dietary change and exercising benefit in areas such as low testosterone and E.D., the individual will have more energy, have a reduction of stress, and a more positive mood for starters. I realize it is easier to take a pill to make these health concerns magically go away, but the underlying issues are still there, we’re just simply putting a band-aid on it. However, by taking the time to eat healthier and exercise, the results may be even better than you think.

by John Connor, CNC