Stress Management is a Natural Appetite Suppressant
There’s more to it than meditation and breathing - did you know that your stress response system interferes with hormone balance, blood sugar levels, metabolism, and sleep?
The truth about stress management and long-term health
It’s no secret that stellar stress management techniques are essential to holistic wellness.
But have any of your healthcare providers ever explained why or how?
There’s more to it than meditation, breathing, and bubble baths - did you know that your stress response system interferes with hormone balance, blood sugar levels, metabolism, and sleep?
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
I’m about to walk you through the ins and outs of how your stress response works, and how that impacts what you see on your annual bloodwork (and why you wake up at 2:00 am - it’s not because you have to pee!).
In this article, you’ll learn:
how your body responds to stress
internal and external causes of stress
how stress is connected to female reproductive hormones, sleep quality, and blood sugar levels
what you can do to improve stress management, and ditch the sleep gummies, appetite suppressants, metabolism rate calculators, and blood sugar monitors
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how your body responds to stress
Stress is a normal part of the human existence, and is modulated by the Autonomic Nervous System. This automated system has evolved to protect us, to keep us alive. Survival of the fittest!
The amount and type of stress you incurred throughout your life plays a big part in how well your body responds to stress.
Evolution has not been able to keep up with the types (and amounts) of stress we encounter in our modern world, and because of that, you are wired to respond to every stressor as though it is a tiger.
Let me explain.
Your body responds to stress by way of the Autonomic Nervous System, meaning, it responds automatically in response to a feedback system. That feedback system is modulated by the HPA axis (or hypothalamus, pituitary, adrenal axis) [1].
HERE’S HOW IT WORKS:
stressor or danger is sensed, and fight or flight response (a part of the Autonomic Nervous System) activates, signaling a cascade of events
the hypothalamus releases Corticotropin Releasing Hormone (CRH)
the increase in CRH signals the pituitary gland to produce AdrenoCorticoTropic Hormone (ACTH)
ACTH travels to the adrenal glands, signaling them to release stress hormones such as cortisol, adrenaline, and noradrenaline
these hormones begin the processes of energy metabolism (to fight or flee the stressor), and increase blood flow to large muscle groups, heart, and lungs
When the stressor is dealt with, the fight or flight response is turned OFF, and the body returns to rest and digest mode, another part of the Autonomic Nervous System.
here’s where things go wrong
Stress management becomes more difficult and necessary when the HPA axis has been overworked. This happens when stressors are left unaddressed and the threat causes a continuous stimulation of the fight or flight response.
HERE’S THE MISSING PIECE:
Stressors are not exclusively external, such as traffic, relationships, or work deadlines.
Your brain views internal stressors as just as much of a threat to your survival. According to your brain, every argument you have with your partner, every time you run late for a meeting, every unaddressed emotional trauma, and every gut pathogen, is a tiger.
Back in the nomadic days of human existence, stress management more commonly entailed external stressors, such as:
predators (tigers, lions, bears, snakes, etc.)
lack of shelter
exposure to extreme heat or cold
avalanche, rockslide, or mudslide
injury
poison from food sources
hunger
Consider, also, that these stressors likely did not present themselves multiple times a day, either, as modern stressors do.
Examples of modern stressors that activate your fight or flight response:
poor blood sugar regulation
toxins in processed foods, air, water
unaddressed emotional trauma
caregiving
negative self-talk
people-pleasing behaviors
unaddressed infections or gut pathogens (candida, mold, parasites, bacteria)
cell damage from free radicals
busyness with little regard for rest. (burnout)
poor or untimely exposure to light
exercising in the evening or night time, or overexercising
toxic burden on the liver, due to medications, recreational drugs, hormone imbalance, constipation, excess glucose, or poor liver health
how chronic stress affects your health
Hormone imbalance symptoms, weight gain, insomnia symptoms, and stress headaches are signs you should not ignore. These are all common signs of poor stress management, and can be helped without medications, sleep gummies, or appetite suppressants.
Take another look at the HPA axis. Components of this feedback system are also components of other important feedback systems, including the HPT (hypothalamus, pituitary, thyroid) axis, and the HPG (hypothalamus, pituitary, gonadal) axis.
If the HPA axis is chronically activated, this will interfere with thyroid health and hormone balance, impacting inflammation levels, the immune system, affecting sleep quality, blood sugar levels, and so much more [2,3,4,5].
To dedicate enough space to discuss each of these components and their correlation with chronic stress would require many more blog posts. I have developed this online course to help you dig into it deeper.
ways to improve your stress management skills
As a fellow human living in the twenty-first century, you probably know that stress management is not as simple as flipping a switch. But you do have more control than you might think.
The difficult truth is it comes down to what you value. Stress management often requires the difficult self-reflective question:
Do your actions align with what you value?
You have control over:
who you spend your time with
when and what you eat
whether or not you choose to say ‘no’ or communicate boundaries
whether or not you choose to seek mental health support
Signs of prolonged chronic stress often include:
suppressed immune system (never get sick)
overactive immune system (always get sick)
waking up tired, no matter how much you sleep
energy drop in the afternoon
“hangry” when meals are delayed
catch your second wind in the evening or at night (“night owl”)
signs of hormone imbalance (irregular periods, PMS, mood fluctuations)
feeling troubled on the inside, but calm on the outside
weigh gain around the middle
5 WAYS TO BUILD STRESS MANAGEMENT SKILLS FOR LONG-TERM HEALTH:
practice saying ‘no’: you don’t owe anyone an explanation
start a journal: writing is a proven effective way to process emotions and thoughts. Keeping it in your head leads to rumination, whereas writing is a path to an end. Need help getting started? Try this.
balance your macronutrients: focusing more on quality protein and green vegetables will support blood sugar levels, and reduce susceptibility to candida, bacteria, and parasite infections. I developed this PDF guide to help you get started.
get help: I cannot recommend therapy enough, but finding the right therapist can be challenging. With the right fit, therapy can be the scariest and most beautiful things you can do for yourself. Here’s a great resource for finding a therapist.
pick a day to really rest - and follow through!: it’s easy to get caught up in what “rest” looks like, but I think it’s different for every person. My recommendation? Engage in joy. Pick an activity, typically it’s going to be something you claim to “never have time for”, and dedicate time to doing it, with no multi-tasking.
instead of watching your favorite show while working on finances - just watch your favorite show
instead of doing a craft project while listening to an intense self-help book - just enjoy your craft project
get the picture?
If you experience any of the above-mentioned symptoms of prolonged chronic stress response, TAKE THIS 3-MINUTE QUIZ to help you figure out if your adrenals need support.
was this helpful?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Slominski A. (2009). On the role of the corticotropin-releasing hormone signalling system in the aetiology of inflammatory skin disorders. The British journal of dermatology, 160(2), 229–232. https://doi.org/10.1111/j.1365-2133.2008.08958.
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
Kahn, Barbara B., and Jeffrey S. Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, American Society for Clinical Investigation, 15 Aug. 2000, www.jci.org/articles/view/10842.
Hannibal, Kara E., and Mark D. Bishop. “Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation.” OUP Academic, Oxford University Press, 1 Dec. 2014, academic.oup.com/ptj/article/94/12/1816/2741907?login=false.
Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
Is it okay to drink coffee on an empty stomach?
The short answer is, I wouldn’t.
But my body is different from yours.
There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.
In this article, you’ll learn:
benefits of drinking coffee
risks of drinking coffee (or caffeine)
who should not be drinking coffee on an empty stomach
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Looking for information more focused on how caffeine affects the body? CLICK HERE.
benefits of drinking coffee
Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.
Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.
EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:
the caffeine in coffee is an antioxidant, but only in very high doses (1)
coffee (even decaf) reduces risk of gallstones (2)
coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk
coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins
coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food
coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.
risks of drinking coffee
EVIDENCE-BASED RISKS OF DRINKING COFFEE:
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).
coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.
Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.
caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.
Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL
coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.
who should not be drinking coffee on an empty stomach?
A few things to consider when reading this section:
This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH
BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.
caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.
DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.
These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.
ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.
SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…
Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.
If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.
what can you do instead?
PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.
TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.
SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.
GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:
Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.
REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.
GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.
was this helpful?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996
Magnesium Benefits - What is Magnesium Good For and What Are Magnesium Deficiency Symptoms?
In fact, more than 80% of magnesium is lost in refined grains (wheat and rice), and 50-75% is lost when vegetables are boiled. Those numbers are astronomical!
In their whole food forms, nuts, seeds, legumes, and grains, all contain vast amounts of magnesium. However, in these foods, magnesium is bound to something called phytate. In order for magnesium to be absorbed by your body, it must detach from phytate, and re-bind (or chelate) with a nutrient that enables it to be absorbed.
Human bodies do not produce the type of enzyme required for this detachment to occur. Therefore, phytate is known as an anti-nutrient.
Magnesium benefits simplified
You’ve probably heard that magnesium is something we all need more of.
When I hear a health claim, I am careful to not take it at face value. I do my own research and make the decision for myself.
It’s true, my education taught me that, yes, magnesium is very important for our bodies.
But why? What are the benefits of magnesium? How do we know if we’re getting enough? If we take ‘enough’ magnesium, is the quality of the source we’re ingesting actually usable by our bodies?
I’ve compiled my research right here for you to peruse and make the decision for yourself.
Much of my information comes from Dr. Alan Gaby’s book. Nutritional Medicine (Gaby, A. (2017). Nutritional Medicine; Second Edition. Fritz Perlberg Publishing. )
References are provided throughout the article when additional information has been sourced.
what is magnesium?
Magnesium benefits are better understood when we also look at what magnesium is, and where it comes from.
MAGNESIUM BENEFITS AND FACTS:
Magnesium is an essential mineral, meaning our body cannot create it, and it is essential to biochemical functions. It needs to be consumed from foods, supplements, and topical agents.
Magnesium is an electrolyte mineral, meaning it carries an electrical charge important to nutrient transfer across cellular walls, hydration of cells, and nerve conduction.
Magnesium is involved in over 600 (2) enzyme and biochemical reactions in the body, affecting muscle tissue, heart, and bone tissue.
Magnesium is essential for energy production in cells, known as Adenosine Triphosphate, or ATP(2).
Magnesium is necessary for regulating neuronal activity (messenger cells), heart contractions, and electrical properties of cell walls.
Magnesium improves blood flow by dilating blood vessels and preventing platelet aggregation.
Magnesium is necessary for the breakdown of fats and carbohydrates and for the production of glutathione, an important nutrient for liver function and energy production.
60% of magnesium in your body is found in bones, and 38-39% in cells (1)
Magnesium is anti-spasmodic, meaning it calms excited tissues in your heart, muscles, and intestines
Magnesium is essential for potassium uptake into cells
sources of magnesium
Because magnesium is an essential mineral, we need to be intentional about consuming it in order to see magnesium benefits.
But as with most things in nutrition, the quality of magnesium makes a great impact on whether or not your body will be able to use this important nutrient.
FOODS HIGH IN MAGNESIUM
green, leafy vegetables (spinach, kale, chard, collard greens)
kelp/seaweed
nuts + seeds (especially pumpkin seeds, or pepitas)
whole, sprouted grains (more on sprouting further in the article)
sprouted legumes
dairy products (learn why dairy quality matters)
WHY SPROUTED?
Sprouting grains, legumes, nuts, and seeds ensures you get the most magnesium benefits that you possibly can out of your food.
In fact, more than 80% of magnesium is lost in refined grains (wheat and rice), and 50-75% is lost when vegetables are boiled (1). Those numbers are astronomical!
In their whole food forms, nuts, seeds, legumes, and grains, all contain vast amounts of magnesium. However, in these foods, magnesium is bound to something called phytate. In order for magnesium to be absorbed by your body, it must detach from phytate, and re-bind (or chelate) with a nutrient that enables it to be absorbed.
Human bodies do not produce the type of enzyme required for this detachment to occur. Therefore, phytate is known as an anti-nutrient.
And what is the point in consuming all that magnesium if you can’t use it?
Sprouting (and fermenting, as in sourdough) is a natural process that detaches phytate from magnesium (and other important minerals), enabling magnesium to be absorbed by your body (YAY!). 👉Here is my favorite resource for sprouting.
But refined grains are not the only thing preventing you from getting magnesium benefits.
what prevents magnesium absorption?
Our modern world has brought us some truly great innovations. But there are also many unintended consequences that have occured.
The widespread need for mass-producing foods affordably, and shipping them to far-off places is one of the biggest setbacks in maintaining nutrient density in our foods. But also medications that are taken too liberally, or without much (if any) patient education.
THINGS THAT PREVENT MAGNESIUM ABSORPTION
the use of heartburn medications - PPIs, or Proton Pump Inhibitors, drastically interfere with magnesium absorption (not to mention, indicate your digestive health is suffering)(1)
the use of anti-histamines (1)
imbalance of dietary or supplemental calcium and phosphorus (3) - these minerals are known to compete with magnesium, and thus need to be consumed in balance of one another
poor digestion
the presence of phytate or phytic acid
magnesium deficiency symptoms
The numbers vary depending on what source you use, but according to Dr. Gaby, the recommended daily intake of magnesium is 400-420mg for adult males, and the recommended daily intake of magnesium for adult females is 310-320mg (1).
Remember, that’s assuming your body is able to absorb the magnesium you’re ingesting.
Symptoms of magnesium deficiency can include:
fatigue
insomnia
panic attacks
muscle cramps
chest tightness/hyperventilation
memory loss
trouble concentrating
headaches
digestive issues
heart palpitations
More severe magnesium deficiency can cause symptoms such as:
abnormal gait (walking abnormally)
vertigo
muscle weakness
electrolyte disturbances (you might feel dehydrated)
muscle twitches
stupor
coma
You can see by this list how important it is to get good quality magnesium in your daily routine.
Do you have any of these symptoms? Has anyone ever told you to try magnesium? Share your experience in the comments. I am curious to hear how it worked out for you!
magnesium absorption
The research is fairly similar across the board in regards to the absorbability of magnesium (4).
We discussed earlier things that can prevent magnesium absorption (un-sprouted foods, heartburn medications, allergy medications, etc.).
But what is the best magnesium for absorption?
One thing to keep in mind is that topical supplementation of magnesium is going to be better absorbed, because it gets absorbed directly into the the blood stream without having to be digested.
However, if your digestion works well, and you are consuming highly bioavailable sources of magnesium (as discussed above), you may be enjoying magnesium benefits through diet alone.
👉👉 READ MORE ON IMPROVING DIGESTIVE HEALTH
Below is a list of the most common types of magnesium supplements you will find, and is certainly not an exhaustive list.
RUNDOWN ON MAGNESIUM SUPPLEMENTS (1)
Magnesium Oxide: Cheapest to to produce, not well absorbed.
Magnesium Aspartate: More completely absorbed in the gut. Aspartate increases cellular uptake of Magnesium and Potassium.
Magnesium Citrate: More completely absorbed in the gut. Tends to cause loose stools.
Magnesium Sulfate: Better absorbed through the skin. Sulfate inhibits reabsorption by the kidneys.
Magnesium Chloride: Less absorbable in the gut, but is known to cause skin irritations when applied topically.
Magnesium Glycinate/BisGlycinate: Absorbed well in the gut. Does not commonly cause loose stools.
was this helpful?
What’s your experience with magnesium? Have your healthcare providers ever educated you on the importance of quality and balance when it comes to supplementing?
Tell me about your experience in the comments.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES:
Gaby, A. (2017). Nutritional Medicine; Second Edition. Fritz Perlberg Publishing
Jaeger, G. (2020, May 20). The health benefits of magnesium supplements. Nordic Naturals. https://www.nordic.com/healthy-science/benefits-of-magnesium/
Medeiros, D. M., & Wildman, R. E. C. (2019). Advanced Human Nutrition (4th ed.). Jones & Bartlett Learning.
Blancquaert, L., Vervaet, C., & Derave, W. (2019, July 20). Predicting and testing bioavailability of magnesium supplements. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
E;, S. A. A. (n.d.). Magnesium and depression. Magnesium research. https://pubmed.ncbi.nlm.nih.gov/27910808/
Tarleton, E. K., Littenburg, B., Maclean, C. D., Kennedy, A. G., & Daley, C. (2017, June 27). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PubMed. https://pubmed.ncbi.nlm.nih.gov/28654669/
Derom, M.-L., Sayón-Orea, C., Martínez-Ortega, J. M., & Martínez-González, M. A. (2013, September 16). Magnesium and depression: A systematic review. Nutritional neuroscience. https://pubmed.ncbi.nlm.nih.gov/23321048/
Is Caffeine Bad For You? The Effects of Caffeine on Health, Fitness, and Digestion
For decades, caffeine has been marked as a villain.
But more recent information has shed light on the true effects of caffeine on health, and we’re finding it’s not as bad as we once thought. In fact, there was never a lot of evidence to support that it WAS bad.
So, is caffeine bad for you? Is caffeine good for you?
The answer:
It depends.
Is Caffeine Bad For You?
For decades, caffeine has been marked as a villain.
But more recent information has shed light on the true effects of caffeine on health, and we’re finding it’s not as bad as we once thought. In fact, there was never a lot of evidence to support that it WAS bad.
So, is caffeine bad for you? Is caffeine good for you?
The answer:
It depends.
I know, I know… I’m sorry.
But I will not leave it there.
I’m here to help you figure it out, so hang in there.
The reality is, the health effects of caffeine (we will be looking at coffee, as well), vary from person to person, depending on their biochemical makeup.
I’m going to walk you through the research and help you make the decision for yourself, whether or not caffeine is a healthy choice for your bod.
Let’s dig into it.
health effects of caffeine
Many people I know think of coffee when they think of caffeine. Caffeine is also in sodas, energy drinks, supplements, and some medications.
It’s safe to say we generally think of caffeine as a “pick me up”, right? A tool to help you feel more energized, more awake.
And that’s generally what it does.
But the specific mechanisms and chemical effects of caffeine go a bit deeper than that.
In order to help you decide whether caffeine is a healthy addition to your routine, it’s a good idea to understand these components better.
caffeine 101
HOW DOES CAFFEINE WORK?
Our brains produce a neurotransmitter called adenosine, which is released after stress or trauma, in order to restore tissues. It also has the ability to make us feel tired, because the restoration of these tissues increases our need for sleep.
So, we tend to have more adenosine in our system at the end of a long (and stressful) day, and some still remains when we wake up, making it a little hard to get going in the mornings.
Caffeine works by blocking adenosine receptors, and releasing cortisol and adrenaline, causing us to feel more awake (and also jittery) for a time.
But that’s not all caffeine does. Take a look.
OTHER HEALTH EFFECTS OF CAFFEINE
Caffeine promotes calcium release into the blood. Calcium causes muscle contraction, or excitation, whereas adenosine regulates blood flow and cardiac rhythm.
Knowing that caffeine consumption is generally associated with temporarily increased heart rate and blood pressure, this component makes a lot of sense.
This increase in muscle contraction could also explain the increase in rectosigmoid motor activity (movement of colon muscles), which is why coffee often triggers a bowel movement shortly after consuming.
Caffeine inhibits creatine uptake into cells. If you’re keen on the fitness world, you may have heard that creatine is a precursor to Adenosine TriPhosphate, or ATP, which is the energy our cells create in order to function. (Oddly enough, Adenosine is not a direct precursor to ATP)
So while it gives you a temporary boost of “awake,” consuming caffeine long term will inhibit your body’s ability to make energy.
Caffeine inhibits Nitric Oxide release into blood vessels. Nitric Oxide, or NO, is stored in blood vessels, and is released to increase blood flow by way of vasodilation (widening of the blood vessels), in order to transport more nutrients and oxygen to peripheral tissues.
One common scenario for NO release, would be any type of workout. Exercise requires the increased use of oxygen and nutrients, and therefore uses NO to help transport those components to the tissues that need it most during your workout (heart, lungs, or any muscle group you are targeting).
Caffeine increases fat oxidation during exercise (burns fat).
Caffeine temporarily increases Blood Pressure & heart rate, and yet daily coffee drinkers have lower instances of hypertension (high blood pressure) and heart attack.
Caffeine triggers the release of cholecystokinin, a hormone that stimulates the release of bile into the digestive tract. Bile is necessary to digest fats, and to remove toxins from the body.
Caffeine increases dopamine and serotonin levels.
Caffeine interferes with GABA receptors. GABA is a neurotransmitter, known to calm the adrenals after a stress response. GABA and melatonin are released more heavily in the evening time to help us relax and get more restful sleep.
How much caffeine is in coffee?
Caffeine in supplements, sodas, & energy drinks is easy to measure, because it’s deliberately added as a dosage.
But did you know that caffeine in coffee is WIDELY varied, and greatly depends on the method of roasting and brew? It is incredibly difficult to know exactly how much caffeine is in coffee, and scientific research is FAR outdated at this point, and no new studies have been published in the last couple of decades.
The good news is, my friends over at Golden Ratio did a little testing of their own, and it’s super interesting. Check it out!
health benefits of coffee
Coffee, whether caffeinated or not, can also have some impact on health, so I think it’s worth it to also look at those factors.
EFFECTS OF DRINKING COFFEE:
Stimulates the release of digestive enzymes and stomach acid.
Contains tryptophan. Tryptophan is an amino acid, the smallest form of protein, and is the precursor to serotonin. Serotonin is helpful for mood, motivation, anxiety, and obsessive thoughts.
Reduces Lower Esophageal Sphincter (LES) pressure, preventing heartburn, or acid reflux. The LES is located where the esophagus (tube in the throat that takes food to the stomach) meets the stomach. It works meticulously to relax and contract at certain times to allow food into digestion, and to keep food and enzymes out of the esophagus.
Reduces inflammation. Coffee is loaded with polyphenols, compounds that have an immense antioxidant impact. Highly unstable free radicals bounce around our tissues, causing damage to other cells, and thus, tissues. Our body responds, as it should, with inflammation, trying to heal the tissues. Antioxidants stabilize the free radicals, and provide them a way out of the body, thus reducing inflammation.
Has a protective effect on liver cells and against some cancers.
Tastes amazing! (reference: my tastebuds)
so, is caffeine bad for you?
HOW IT ALL ADDS UP
So what does it all mean? How do I know whether or not caffeine is good for me?
Let’s put the pieces together.
CAFFEINE & ADENOSINE: Having an extra “pick me up” isn’t always a bad thing. But because adenosine is responsible for regulating sleep, immune function, and cardiac rhythm, it might be a good idea to not inhibit those processes, or at least to be cautious of the timing of your caffeine consumption.
Adenosine also regulates mechanisms needed for psychiatric disorders. If you suffer from anxiety, depression, or mood disorders, caffeine may not be a good idea.
Alternative “pick me up” techniques:
Hydrate: Water consumption increases blood flow, which can help you feel more energized.
Walk: Take a quick walk around the block or do a quick set of jumping jacks. Exercise, even mild exercise, releases endorphins and provides a lift in your spirits.
B-Vitamins: There are many components of energy production, but B-vitamins are a huge factor, and many people do not get enough in their food. You can purchase my favorite B-Vitamin supplement here.
CAFFEINE & CORTISOL (and Fat Burning): Based on research referenced earlier, we now know that a strong dose of caffeine about 30 minutes prior to a workout will increase fat burning. However, cortisol also triggers the release of glucose in the blood from storage forms.
Why does that matter? Because if glucose is present, your body will prioritize glucose over fat, for energy production.
This is not inherently a bad thing, but it should be carefully considered. And if fat burning is your main goal, consider using proper intermittent fasting techniques with your workouts, or adding a l-carnitine supplement to your routine, to enhance the use of fats for energy production.
CAFFEINE & NITRIC OXIDE: NO is known to increase workout endurance and muscle power, due to its effect on oxygen distribution to peripheral tissues.
Not only does caffeine inhibit NO, but caffeine in itself is a vasoconstrictor, meaning, it temporarily narrows blood vessels, increasing blood pressure, and decreasing flow.
If you are looking to build a lot of muscle, or are training for endurance, caffeine is going to inhibit your training.
Instead, to support NO production, consider an l-arginine supplement, or my favorite Nitric Oxide supplement, called Neo40 Professional. Both can be purchased here.
COFFEE/CAFFEINE & STOMACH ACID/GUT MOTILITY: You’d be surprised how many of my clients struggle to produce enough stomach acid and digestive enzymes. So a little support with coffee ain’t always a bad thing. CLICK HERE TO READ MORE ABOUT THE EFFECTS OF DRINKING COFFEE ON AN EMPTY STOMACH
However, it’s important to recognize that many people consume coffee first thing in the morning, on an empty stomach (yep, I’m talking to you…). The stimulation of hydrochloric acid (the same stuff Dahmer used to dissolve body parts…) & digestive enzymes into an empty stomach… well, I probably don’t have to tell you what that could look like (helloooo, painful ulcers!).
If you simply MUST have coffee without food in the morning:
For one, I am curious to know why you are not hungry in the morning. While it might seem normal for you, it’s not a normal body function, and we can look into that together through my Reclaim Your Health program.
Second, remember the Bulletproof coffee craze? Well, turns out this technique is really helpful for folks who refer to coffee as “breakfast.”
If you are drinking coffee on an empty stomach, protect your gut from painful ulcers (among other digestive issues) by adding grass-fed butter, unrefined coconut oil, or even better, MCT oil. These types of fats have little effect on your blood sugar but give your stomach acid something to break down (other than the lining of your gut).
what are your thoughts?
Is caffeine bad for you, really? Is it healthy to consume caffeine?
Tell me how you put the pieces together, and how you use caffeine (or avoid it!) in your routine.
Share your experience & thoughts in the comments below.
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Health Effects of Stress, and the Best Way to Relieve Stress
Some of us live deep in the throes of stress (and maybe even thrive on it).
Others, like myself, prefer to avoid it at any cost.
When talking about stress and stress relief, your mind prooobably goes to things like:
relationship tension
traffic
work deadlines
kids’ schedules
family drama
what’s for dinner?!
How to Manage Stress Levels
S-T-R-E-S-S
The motherloving bane of our existence.
Some of us live deep in the throes of stress (and maybe even thrive on it).
Others, like myself, prefer to avoid it at any cost.
When talking about stress and stress relief, your mind prooobably goes to things like:
relationship tension
traffic
work deadlines
kids’ schedules
family drama
what’s for dinner?!
And yes, those are all legit forms of stress (I do not have to tell you that!).
But what do our brain also views as stress?:
low blood sugar
gut microbiome imbalances (bacteria imbalances in your digestive tract)
food sensitivities
hormone imbalances
exposure to toxins
eating while multitasking (yep!)
harmful health effects of stress
Impairs memory and cognition (decision-making, learning, attention, judgment)
Reduces the activity of immune cells
increases heart rate, and constricts blood vessels, leading to increased blood pressure
Stimulates digestive complications, such as:
the slowing of the contents of the stomach into the intestines (gastric emptying - feels like excess fullness), can lead to ulcers
increasing the movement of the large intestine (diarrhea, sudden urge to poo)
inhibiting the release of protective mucous in the GI tract, and increases permeability of the cells, leading to food sensitivities & leaky gut
Causes major imbalances in many endocrine (hormonal) functions in the body, including adrenal glands, thyroid, pancreas, kidneys, pituitary, and so forth
so, what?
I am not the first person to tell you that lifestyle changes, like eating a more healthful range of foods, reducing the number of commitments you say ‘yes’ to, or taking more time to breathe and meditate, are probably the most effective way to supporting your stress levels. (In fact, I wrote a whole guide to help you balance your blood sugar!)
But you have heard that all before. Those changes, while highly effective, can be difficult to implement well without understanding your bio-individual needs, too. Getting proper assessment can go a long way to reducing internal stressors, like food sensitivities and leaky gut.
For those of you who feel like it might be too big a change to REMOVE stressors, I want to take you through some less conventional methods of stress relief.
7 ways to reduce stress
Stop being nice. While it’s true that kindness can actually lead to a healthier sense of well-being, when it is not in your personality to be bubbly and kind, it can be detrimental to your well-being. “Being nice because you’re afraid of not being nice” is how I like to put it. If it’s not who you are, it’s only going to impair your ability to express your self in full authenticity and honesty. Stop doing it. (here is one more reference in case you need more insight)
Give yourself 5 minutes of silence. No screen, no humans, no pets, no responsibilities - give yourself 5 minutes to sit by yourself. Do this once a day, or even better, do this 5 times a day.
Scream. During my research for this post, I could not find much in the way of scientific evidence for the benefits of screaming. There is a famous theory posed by Dr. Arthur Janov called Primal Therapy, that involved “primal screaming” as a way of releasing emotion.
I, and I’m sure many of you, can speak from experience, that a resounding “SHIT!” when stubbing your toe, somehow feels cathartic. Psychotherapist Gin Love Thompson puts it this way, “The physical vibratory sensations alert the nervous system and subconscious that this discharge is a conscious choice of absolution.”
Similarly, yoga teaches the lion’s breath, which is an audible exhalation. Again, I could not find scientific research, but many of us can attest to how we feel after doing it. I say it’s worth doing!
A word of caution - Screaming or yelling can hurt people around you. If you decide to implement screaming as a form of stress relief, do so in a well insulated room, alone. Another option is to scream into a pillow.
Masturbate. Orgasm stimulates opioid receptors in the brain, and increases levels of oxytocin. It improves sleep and lowers blood pressure, too. Whether self-stimulated, or with a partner, orgasm is the pure gold when it comes to stress relief.
Diaphragmatic Breathing (huh??) (aka: abdominal breathing). A 2017 study showed that salivary cortisol (stress hormone) was significantly reduced in subjects immediately after they practiced abdominal breathing. Plus it’s great for your core muscles, so your chiropractor will be happy.
Instructions for Diaphragmatic Breathing: Your diaphragm is a core muscle that is used to push air and carbon dioxide out of your lungs. While seated, place your hand gently on your belly. Breathe in deeply through your nose, expanding your belly (you should feel/see your hand move out with your belly). If your belly does not expand, you are breathing too high, and not using your diaphragm. It may take some practice. Keep trying.
Exhale through your mouth, flexing your abdominal muscles to “push” the air out.
A great practice for this technique is to breathe in for a count of 4, breathe out for a count of 6.
Schedule a day with no plans. Turn off all work emails and calls and give yourself permission to only do things you love (or do nothing!). Start the day by writing on a piece of paper, whiteboard, or your forehead (whatever it takes!): “Today I give myself permission to do ______.”
Take it from me - I have worked 2 jobs ever since I was 15. When I was in my 20s, my husband and I made a decision to take one day every week to not work. Sound crazy? I thought it was… We had our concerns (like, um, BILLS). But, when we started taking one day off every week, it changed our lives. We found were more productive during other 6 days of the week, felt more rested, and money never became an issue.
Ahem… taking a “day off” to clean your house, DOES NOT COUNT.
Laughing Chain. This is the ultimate… My older sister taught me this when I was a kid, and I will never forget it. grab your friends, your kids, your partner, whoever wants to join in. Lay on the floor or the ground, face up. Have another person lay perpendicular to you, with their head resting on your belly. The next person rests their head on the second person’s belly, and so on. START LAUGHING. Even if it is forced. Give your best belly laugh, and let the magic happen… (I want to hear comments from those of you who try this…)
Need more help remembering? SAVE THIS IMAGE. Make it your phone background, pin it to Pinterest, share it to Instagram - whatever it takes to keep you inspired to take charge of your health.
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Need some extra support in managing stress? My REBALANCE course might be just what you need.
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