Are you Consuming Too Much Caffeine?

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Caffeine - when is it too much?

We love our morning coffee, afternoon tea, kombucha, and other wonderful caffeine containing beverages. There are downsides to excess amounts though. Too much caffeine could be derailing your good intentions, especially when it comes to weight loss.

The safe amount of caffeine consumption is around 400 mg per day(3). A cup of coffee has on average 90 mg(3), although this can vary widely depending on the type of coffee you’re consuming!

The problem with excess caffeine, is that it raises cortisol(1). In fact, in those that consume caffeine, the stress response tends to be exaggerated leading to an elevated cortisol response(1).

Cortisol, in appropriate amounts is perfectly fine. However, when we have chronically elevated cortisol, this poses a problem for achieving weight loss, due to the hormonal response. In the short term, cortisol and insulin have opposing effects(2). However, in the long term, chronically elevated cortisol drives up insulin and leads to insulin resistance(2). Increased insulin spells weight gain(2).

The next time you’re reaching for that extra cup of coffee or afternoon caffeine pick me up, consider the hormonal impact and if it makes sense for achieving your goals.

References

(1) Ballentyne, S., PhD (2017). Paleo Principles. Canada: Victory Belt

(2) Fung, Jason, MD (2016). The Obesity Code. Canada: Greystone

(3) U.S. Food & Drug Administration (2018).  Spilling the Beans: How Much Caffeine is Too Much?  Retrieved from: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much