Drink Coffee. Get Shredded. Simple.

NarkSide: Captain’s log – May 13th 2013

Hi guys! Corey here, with a random fat-burning ‘secret brew’ that is more-or-less a fixture in my day-to-day life.

A secret? Yep.

Why am I sharing it right now you ask? To be honest, I’ve got to thank one of my peers whose BBM status this morning gave me moment to pause.

It read, in part: “cut da C.R.A.P.”…where the “C” stood for caffeine.

Hell, I almost spilled the contents of my cup at that point in time.

What’s in my cup you ask?

I’m glad you asked.

Right now, as I do each morning (and a couple times through-out the day if I’m cutting), I’m sipping on this: 1 tsp coffee, 1tsp Organic cocoa…plus, hemp (or almond) milk, Cinnamon, & stevia to taste. (NB: I also sprinkle in some chromium polynicotinate…brandname “ChromeMate” for good measure. Doesn’t affect the choco-cinnabun-caffeine goodness at all!)

Why should my chocolate-coffee indulgence matter to you?

I’ll tell you why!

Caffeine, Chromium, Cocoa polyphenols, Cinnamon Polyphenols = fat-loss essentials

“Wait… What?”

That’s right.

Coffee, Caffeine, & Health

Now I’ve long been convinced that caffeine is one of the most effective drugs for fat-loss known to man, and has positive health implictions where mediation of ailments like Parkinson’s disease [1] and Alzheimer’s [2] are concerned. Caffeine, as present in coffee, may reduce the risk of basal cell carcinoma (the most common form of skin cancer). Coffee, a beverage with a high ORAC rating, may positively affects longevity as well[3].

img Source: http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/January/what-is-it-about-coffee

However, in the face of endless pieces of new research on this beverage (and the myriads of polyphenols and other compounds inherent to it), I find myself constantly flabbergasted by the outdated balderdash which fitness/health/wellness snobs still spew.

Coffee, Caffeine, Fat-Loss & Exercise Capacity.

I’m sitting here, right now, sipping my post-workout meal with a cup of chocolate-coffee (that, from this point on, I will refer to as ‘Nark-ade’). “No Nark! Caffeine + Carbs = Blunted Glucose Sensitivity.” Maybe on the short-term (hours really)… on the long term however, chronic caffeine consumption may reverse age-induced insulin resistance, as well as improve body composition[4].

Furthermore, caffeine (when consumed along with a postexercise carbohydrate feeding) may increase recovery as well as positively affect exercise capacity on subsequent attempts[5].

Wait… What?

Exactly.

Addendum: Cocoa, Cinnamon… tasty fat-shredders

I’ll keep this section short, as I’ve been informed that “aint nobody gots time fuh” all this reading.

Long story cut short:

• Cinnamon’s polyphenols may increase insulin sensitivity by activating enzymes which act on insulin receptors[6].
• Cocoa(/high-polyphenol dark chocolate) may reduce oxidative stress and increase free-fatty acid mobilization in response to exercise[7].

Wrapping Up:

Let’s set the record straight. Coffee is fucking awesome. If your adrenals aren’t fried from lack of sleep, poor nutrition, and/or overdependence on stimulants, have a cup. Hell… have two. Send me the third while you’re at it.

Regards,

-C. “Narkissos” Springer

Owner of:
“The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel

References:

1. Prediger (2010). “Effects of caffeine in Parkinson’s disease: from neuroprotection to the management of motor and non-motor symptoms.” J Alzheimers Dis.

2. Eskelinen, Kivipelto (2010). “Caffeine as a protective factor in dementia and Alzheimer’s disease.” J Alzheimers Dis.

3. Freedman et. al. (2012). “Association of Coffee Drinking with Total and Cause-Specific Mortality.” N Engl J Med.

4. Guarino et. al. (2012). “Chronic caffeine intake reverses age-induced insulin resistance in the rat: effect on skeletal muscle Glut4 transporters and AMPK

activity.” Age (Dordr).

5. Taylor et al (2011). “The Effect of Adding Caffeine to Post-exercise Carbohydrate Feeding on Subsequent High-Intensity Interval-Running Capacity Compared with

Carbohydrate Alone.” Int J Sport Nutr Exerc Metab.

6. Anderson and Polansky (2004). “Insulin Imitators: Polyphenols Found in Cinnamon Mimic Job of Hormone.” http://www.ars.usda.gov/is/AR/archive/apr04/cinnam0404.htm.

Retrieved: 13th May 2013

7. Allgrove et. al. (2011). “Regular dark chocolate consumption’s reduction of oxidative stress and increase of free-fatty-acid mobilization in response to prolonged cycling.” Int J Sport Nutr Exerc Metab.

p.s. In case you do ‘gots time fuh dat’, here’s some additional reading on chromium (which I didn’t extrapolate on above, for brevity):

Longevity Effect of Chromium Picolinate – http://www.getnarked.net/forum/showpost.php?p=41705&postcount=2

Chromium and other insulin sensitizers may enhance glucagon secretion – http://www.getnarked.net/forum/showpost.php?p=41706&postcount=3

Effects of chromium picolinate supplementation on body composition – http://www.getnarked.net/forum/showpost.php?p=41707&postcount=4

Chromium improves insulin response to glucose in rats – http://www.getnarked.net/forum/showpost.php?p=41708&postcount=5

Enhancing central and peripheral insulin activity as a strategy for the treatment of endogenous depression – http://www.getnarked.net/forum/showpost.php?

p=41709&postcount=6

Chromium picolinate and life-long insulin sensitivity? – http://www.getnarked.net/forum/showpost.php?p=41710&postcount=7

Chromium in human nutrition: a review – http://www.getnarked.net/forum/showpost.php?p=41711&postcount=8

Effect of chromium supplementation in diabetic patients – http://www.getnarked.net/forum/showpost.php?p=41712&postcount=9

Effects of dietary chromium picolinate supplementation on growth – http://www.getnarked.net/forum/showpost.php?p=41713&postcount=10

Chromium picolinate in preservation of bone density – http://www.getnarked.net/forum/showpost.php?p=41714&postcount=11

Effect of chromium picolinate on growth – http://www.getnarked.net/forum/showpost.php?p=41715&postcount=12

Longevity effect of chromium picolinate–‘rejuvenation’ of hypothalamic function? – http://www.getnarked.net/forum/showpost.php?p=41717&postcount=13

Effects of chromium picolinate on beginning weight training students – http://www.getnarked.net/forum/showpost.php?p=41719&postcount=15

Nutritional ergogenic aids: chromium, exercise, and muscle mass – http://www.getnarked.net/forum/showpost.php?p=41721&postcount=17

Efficacy of chromium supplementation in athletes: emphasis on anabolism – http://www.getnarked.net/forum/showpost.php?p=41722&postcount=18

Chromium and other insulin sensitizers may enhance glucagon secretion – http://www.getnarked.net/forum/showpost.php?p=41723&postcount=19

Fish oil and Chromium for treatment of congestive heart failure? – http://www.getnarked.net/forum/showpost.php?p=41724&postcount=20

Implications for the prevention of cardiovascular disease and type II diabetes mellitus – http://www.getnarked.net/forum/showpost.php?p=41725&postcount=21

Chromium oligopeptide activates insulin receptor tyrosine kinase activity – http://www.getnarked.net/forum/showpost.php?p=41726&postcount=22

Chromium nicotinic acid supplementation effects selected cardiovascular disease risk factors – http://www.getnarked.net/forum/showpost.php?p=41727&postcount=23

Chromium picolinate supplementation improves cardiac metabolism – http://www.getnarked.net/forum/showpost.php?p=41728&postcount=24

Chromium deficiency = predisposition to glucose intolerance in pregnancy? – http://www.getnarked.net/forum/showpost.php?p=41729&postcount=25

The effect of chromium picolinate on the liver levels of trace elements – http://www.getnarked.net/forum/showpost.php?p=41730&postcount=26

Beneficial effect of chromium supplementation on serum triglyceride levels – http://www.getnarked.net/forum/showpost.php?p=41731&postcount=27

Insulin resistance in Mexican Americans–a precursor to obesity and diabetes? – http://www.getnarked.net/forum/showpost.php?p=41732&postcount=28

Supplementation favorably impacts many parameters which govern cardiovascular risk – http://www.getnarked.net/forum/showpost.php?p=41733&postcount=29

Rationales for micronutrient supplementation in diabetes – http://www.getnarked.net/forum/showpost.php?p=41734&postcount=30

Rat life span increase with chromium picolinate – http://www.getnarked.net/forum/showpost.php?p=41736&postcount=31

Chromium Polynicotinate Favorably Influences Genes That Promote Muscle Development, Fat Burning – http://www.getnarked.net/forum/showpost.php?p=41745&postcount=35

Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes – http://www.getnarked.net/forum/showpost.php?

p=41748&postcount=37

Potential antioxidant effects of zinc and chromium supplementation in people with type 2 diabetes mellitus – http://www.getnarked.net/forum/showpost.php?

p=41749&postcount=38

Influence of chromium-enriched yeast on blood glucose and insulin variables, blood lipids, and markers of oxidative stress in subjects with type 2 diabetes mellitus. –

http://www.getnarked.net/forum/showpost.php?p=41750&postcount=39

Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese patients with type 2 diabetes –

http://www.getnarked.net/forum/showpost.php?p=41752&postcount=41

Chromium, glucose intolerance and diabetes – http://www.getnarked.net/forum/showpost.php?p=41754&postcount=43

Chromium picolinate supplementation can be considered to improve carbohydrate and lipid metabolism in patients receiving corticosteroid treatment –

http://www.getnarked.net/forum/showpost.php?p=41755&postcount=44

The use of Glucose Disposal Aides (such as chromium) to control postprandial Blood Glucose levels, holds superior metabolic benefit:

http://www.getnarked.net/forum/showpost.php?p=41757&postcount=46