Do you pour yourself a cup of coffee first thing in the morning? Or maybe you are someone who reaches for that afternoon cup of coffee or energy drink for a pick me up.
In this episode we are breaking down some of the science behind caffeine, as well as what hormones can be impacted by caffeine. Don't worry....we aren't taking away your, but we are giving you some valuable information that you can use to tweak your daily coffee habit.
If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/nucrewnutrition/ or https://www.instagram.com/themomminnutritionist/ and send us a DM!
If you are interested in working with us in Metabolism Makeover you can sign up here! https://metabolismmakeover.co/programs/metabolism-makeover/earlybird/?affiliate=mocktailminutes
Featured Mocktails:
The Roasted Purpose - http://www.theroastedpurpose.com/NUCREWNUTRITION code: NUCREWNUTRITION
BUBS Naturals - https://www.bubsnaturals.com/?oid=1&affid=298&utm_campaign=everflow&utm_source=1 code: Brianna20
Click play, sip back, and be empowered.
Do you pour yourself a cup of coffee first thing in the morning? Or maybe you are someone who reaches for that afternoon cup of coffee or energy drink for a pick me up.
In this episode we are breaking down some of the science behind caffeine, as well as what hormones can be impacted by caffeine. Don't worry....we aren't taking away your, but we are giving you some valuable information that you can use to tweak your daily coffee habit.
If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/nucrewnutrition/ or https://www.instagram.com/themomminnutritionist/ and send us a DM!
If you are interested in working with us in Metabolism Makeover you can sign up here! https://metabolismmakeover.co/programs/metabolism-makeover/earlybird/?affiliate=mocktailminutes
Featured Mocktails:
The Roasted Purpose - http://www.theroastedpurpose.com/NUCREWNUTRITION code: NUCREWNUTRITION
BUBS Naturals - https://www.bubsnaturals.com/?oid=1&affid=298&utm_campaign=everflow&utm_source=1 code: Brianna20
Click play, sip back, and be empowered.
Hello everyone. Welcome back to this week's episode of Mocktail Minutes. We are talking about your espresso. Every episode we do start with a fun drink that we're doing. We actually we're very on theme today, so I am doing a protein coffee from, it's called The Roasted Purpose. They're local to me and I actually have a discount code for you guys, so we'll put that in the show notes. They have like nine different flavors. I'm doing the blueberry latte one this morning. Very tasty, but they're chocolate. I think it's like a chocolate banana or like a banana bread flavor. That one is very good. Like it sounds weird for a coffee, but it's delicious.
Track 1:Yeah, I love banana bread. I'm having coffee as well. I have a little bit of the Bubs Naturals collagen and their MCT oil in it to gimme like some protein and fat. They also have their own coffee, like instant coffee. packets. I haven't tried it. That's my next thing to try, but I also have a discount code, so if you're interested, we'll put that in the show notes as well.
baylee_1_10-31-2023_115458:Yes. Like we said this week we are talking about coffee, your espresso, your caffeine. Basically, we're gonna gear it towards coffee, but that kind of pertains to caffeine in general as well. I feel like this is one of those, another hot topics because it's like a habit to break, I think for some people, but it's not like. Coffee is just automatically bad or anything like that. I think coffee, coffee has benefits, but then it can get to a point where it's like, okay, we need to calm down on the coffee a little bit.
Track 1:Oh yeah, I think if you're really reliant on it or you're having just like a ton of caffeine a day, like multiple coffees a day or multiple, really any energy drink, stuff like that, then definitely dialing back is a good idea because there's something else missing or like you need to tweak some other thing in your lifestyle to make it to where you're not feeling so
baylee_1_10-31-2023_115458:I've actually been asked by people before if I'm like. Against coffee, and I'm not against coffee. I don't have any problem with coffee. I just, I personally don't drink it daily because coffee really just messes with my stomach and I just don't feel like I need it. I am more of like a weekend coffee drinker, or occasionally I'll do it. Like right now, it's kind of like with my morning snacks, I'm doing the protein coffee, but I'm not a very habitual coffee drinker. I used to be, I used to be a 32 ounce coffee drinker,
Track 1:Yeah, that's a lot. I love coffee. I love coffee. I've drank coffee since I can remember, like, well, not like a child, but I mean definitely in high school. Like as soon as I could drive, I was going to
baylee_1_10-31-2023_115458:Mm-Hmm?
Track 1:morning before school. But in the past couple years, like had to, I like re it in and kind of just choose better options. Myself, and I think that's just like the culture we live in. It's like hustle culture, mom culture. Just live off the coffee, do all the things. And it's like, well, that's just how we get burnout. So like, let's make our adrenals happy.
baylee_1_10-31-2023_115458:And let's also fix whatever the issue is. If you feel like you do have to run off coffee all day or caffeine all day, it's probably'cause there's something else going on. It's not normal to have to do that.
Track 1:No, yeah, a hundred
baylee_1_10-31-2023_115458:So I guess let's dive in. Um, Well to start off, as far as what is recommended as a safe amount of coffee, honestly it's a little different for everyone. It's kind of de going to depend on your tolerance levels, but I mean, in general, 50 to 400 milligrams of caffeine daily is recommended as safe, which is a big rain. But I mean, like I said, we all kind of tolerate it differently, so thinking about things that might tell yourself if we're Over consuming. It could be if we have that dependence on it, if we're having trouble sleeping if we have like that jitter feeling, if we're getting anxious with it, if it increases our heart rate, if it causes the stomach upset, nausea, headache, and kind of, it can also, and some people cause feelings of unhappiness, like, like a sadness would be what that is but those are kind of things to point out to be like, oh, okay. It could mean that we're. Over doing it on the caffeine a little bit if we are not feeling great about it, or like I said, the having the dependence part of it, I think is a big piece of it where it's not really a tolerance, I guess. It's more just there's something else going on.
Track 1:And usually this is from like having caffeine by itself or having caffeine. First thing in the morning without any food, that is what's just gonna really set you up for like, not,
baylee_1_10-31-2023_115458:Yeah.
Track 1:not a great day, to be honest. And just like for a reference, your average cup of coffee has around 95 milligrams. So that's kind of how, if you're sitting here like thinking like, gosh, how much caffeine do I drink? How many cups of coffee are you having? If you're having, you know, three. Do you like getting close to that upper range? And again, and everyone reacts different and there's like a tolerance. I mean, there is a tolerance piece because the more caffeine you drink, the more you do build up a tolerance. And over time, like you do need more for it to have like the same effect. And you know, suddenly you're just having like tons of coffee. But that's why even when it's used like in sports, like for research, like they do caffeine, like. They come off caffeine, they use more caffeine, they use less, they're not just constantly always on caffeine. So if you're out there and you're like, I use it for like a pre-workout, eventually you're gonna have to like
baylee_1_10-31-2023_115458:Mm-Hmm And also, side note, if you're using it as a pre-workout, you're probably gonna want something to eat with that too, if you're doing like a morning workout. Just, just a little side note there,
Track 1:Yeah. To help your adrenals and we'll get into that because. You don't wanna be burnt out, like burning yourself out with your coffee. It's so easy to do, and I don't think that's what people realize. when we talk about stress management so much, one of the number one things that stresses your body out is caffeine on an empty stomach, followed by a workout.
baylee_1_10-31-2023_115458:it definitely messes with my system and I can definitely tell when I do that. So when it comes to tolerance, well, let's get into, I guess, how this kind of works with the adenosine receptors and the caffeine.
Track 1:Yeah.
baylee_1_10-31-2023_115458:Adenosine is what is created in the brain and it's going to bind to your adenosine receptors. This is what causes drowsiness essentially by slowing down your nerve cell activity. And then blood vessels are also going to dilate in the brain to get more oxygen to it. this. I mean, it's beneficial during our sleep time. Adenosine is going to play that role in sleep and also like arousal and cognition. So when it comes to caffeine, caffeine looks like adenosine and will bind to those receptors, but caffeine is not slowing down the activity so the cell can no longer. Well, it's not really like, it's not gonna slow down, so it's not gonna have that drowsiness of feeling. It's kind of blocking that feeling from happening. And eventually you might not be able to identify adenosine as much, or the caffeine is just taking up the receptors. So instead of slowing down the activity, the nerve cells actually speed up and your vessels will constrict. And this is why some headache medications will actually contain caffeine. Then with all this activity, the pituitary gland senses this. And it kind of tells your body that there's an emergency going on. So it tells your adrenal glands, it's all your body parts just talking to each other. But it's gonna tell your adrenal glands to produce adrenaline, which is usually what we need in fight or flight, like running away from the bear or like getting out of a scary situation. So now your airways are gonna start to open up your, he beats faster. We have increased blood flow to our muscles and blood flow to our stomach kind of slows, and your liver is going to release sugar essentially for energy for this point, because we're in that fight or flight mode, we're trying to get away from a scary situation, so to say. So essentially like that caffeine tolerance is going to. Develop with routine caffeine consumption, and then this increases actually the number of your adenosine receptors. So then that's why we can kind of feel a decreased effect of caffeine. So if you're someone who has been a solid coffee drinker every morning, and it's like, now I need more and more to get the effects, it's probably because your adenosine receptors increase. So now you had to go and block more to get the same effect.
Track 1:Yeah, exactly. Which is why it's good to like Taper off or you know, take some time off of it, or, which I don't recommend doing just cold Turkey by the way. If you are someone listening to this and you're like, oh my gosh, I need to like decrease my caffeine, and you just like cut it out tomorrow, you're gonna feel horrible. So don't do that, like taper off of it. But I would say like when you're looking at these mechanisms and like what it does in the brain, this is why you can kind of start making the connections of like, well, maybe I don't wanna be reaching for that 3:00 PM coffee. you know, because what is that doing for me? Like it might in the moment make you feel like, Ooh, I'm like, I'm a little bit less tired. But it's not actually making you less tired, and then it's screwing up when you need to have the onset of feeling tired later in the day, which is gonna leave less, like worse sleep. And it's
baylee_1_10-31-2023_115458:Exactly. It definitely affects your sleep and increasing your caffeine is not a substitute for decreased sleep. Caffeine is a stimulant, so it's going to make you be more alert and awake, but it's not going to give you the same benefits as sleep. So that's a major thing where. Let's say you're, you're working out every morning at 4:00 AM because this is the only time you get it, but you now you're only getting six hours, five hours of sleep. Well, I would say let's focus on that sleep first. Getting solid sleep in instead of having to like caffeinate all day to kind of make up for that because you're not getting that regeneration time for that sleep either. We have to have the sleep, the caffeine just doesn't come in and Cancel out not getting enough sleep eventually. And then something to kind of go along with that is thinking about decaf coffee. Decaf coffee. Even though it says decaf, decaf coffees and tea, they still have caffeine in it. They just have less, but they could have like two to 15 milligrams. And so it kind of depends on how you react to caffeine. but I mean, if you're doing a decaf coffee like right before bed and you're having trouble sleeping, that could be a reason why you're still getting a little bit of caffeine there.
Track 1:Yeah, it's just enough caffeine to kind of interrupt that. And going back to like the adenosine, so. We have that our receptors are binding to adenosine, it's making us, you know, sleepy. It's helping us sleep in the morning. If you've ever noticed, like most people like to have their coffee first thing in the morning. Like I used to joke, like I wanted to have a coffee maker on my nightstand. Okay. Like, like, oh, right when I wake up I want coffee. If you're doing this, you, you're not letting your coffee have its full effect. You need to kind of give Yourself some time for that adenine to clear out so that coffee actually has somewhere to bind to and you know, work like the way you want coffee to work. And you might have noticed this, if you've been running late, you can't grab your coffee first thing and maybe you have it later on in the morning, you'll notice that like you felt like that coffee did a little bit more for you. So if you are someone who's like, I just need my coffee'cause I'm so tired in the morning. you're not really getting the full effects of it until you give it a chance. So I guess we can go into cortisol too. Like cortisol in the morning. So our cortisol is the highest. It's like another hormone. It's the highest. When we wake up, it helps us to wake up. So when we talk about cortisol, most people are like, oh my gosh, it's so bad. But we would die if we didn't have cortisol. Okay, we need it. We need it in the morning to help us wake up. That's when it's the highest. Coffee does increase cortisol. So if you are already having a spike in cortisol and then you do something to increase it, when you start thinking of what this does to my adrenals, what this does to my stress, what this does to my weight loss, like goals, you could start kind of seeing like, okay, maybe I wanna decrease that cortisol spike. Now there are, there's research out there that says like long-term coffee drinkers like. The threshold kind of increases. Like you can have coffee and it has less of a spike for your cortisol'cause your body is adapting.'cause that's what our bodies do. They adapt. But why do you want your body to adapt to that if it's something that you can control? So you can help to like decrease that caffeine induced cortisol spike, it might be worth like playing around with. if you're someone who's like very stressed or.
baylee_1_10-31-2023_115458:I would say too, adjusting this routine is one of the hardest, I think, morning adjustments that many of my clients make. Many people metabolism makeover make because it's that habitual type feeling, and a lot of times. that coffee, like you said, I mean, it's that morning thing, especially winter being here. I mean, it's like that coziness type feeling. So I think this can be a very hard habit is to adjust that morning routine around your ca coffee or caffeine in general, I guess. But I mean, everyone who has tried it, I think, I've never heard any bad results from it.
Track 1:No, and I'm one of those people like, and I will say, if you were to tell me this a couple years ago, I've been like, you're not taking away my coffee. This is what I'm gonna do. And I still stand by like, I like my daily cup of coffee. Right. But I. I have learned to adjust my morning routine because it is, it is habitual. You wake up, you're, you know, getting ready for work or you're getting the kids ready. You're like, not really eating breakfast, but you're having that warm cup of coffee. It just feels good, but it's not doing much for you. And if you allow yourself to play around with how you have your coffee, the timing of it. You will see that you have more energy throughout the day. You're able to have the coffee that you have go farther and get the wanted effects that you want from it, and you're just gonna feel overall better. And if you're someone I've had, like I've had clients who are like, I'm not doing it, and I just see them like so stressed and like, what do I do for stress management? And they're looking into like all these things they could be doing. I'm like, all those things are so great. but something you could do that's so easy is like, stop having coffee on an empty stomach right when you wake up in the morning.
baylee_1_10-31-2023_115458:People see so many great effects from it. I'm like, just try it. And I actually had a client this week that I was talking to and she was previously doing three cups of coffee. And since we've been, which I mean isn't terrible, but since we've been working on her blood sugar balancing, getting in movement differently, focusing on the all the different little pieces. Well, I guess really right now we've mainly just focused on the nutrition part of things. That's kind of where we're at right now with her. But she, I. Was like, I honestly just want one cup of coffee. And she's like, it's nice because I don't feel like I need it all day long, where she's like, honestly, I think it was just, it became a habit and so I just kept drinking it all day and now she's sleeping so much better. She's just having her one cup of coffee and just taking time to enjoy it, which is always a bonus. And then I've even talked to like Metabolism Makeover members where They're not having to rely on that constant stream of caffeine anymore. They're like, again, it's just that enjoyment piece of the morning. Some of'em have actually even switched to like decaf, so that's really throwing it out there But you are like actually getting to enjoy the coffee instead of using it as a survival mechanism.
Track 1:Mm-Hmm. Yeah, exactly. It shouldn't be your crutch for like getting through your day. And I guess like, let's dive into why it impacts sleep. and this kind of helps too, like when you're thinking about, especially those people that grab the afternoon cup of coffee, because this is where I see it just having so many problems is coffee has a half-life of four to six hours, which means that it can stay in your system for like up to 10 hours. Okay? So let's say you have a cup of coffee at nine o'clock after your breakfast, what is, what is that math? o'clock? Whatever it is. I don't know. Do the math. If you're having it at 9:00 AM 10 hours after all of that caffeine should be out of your system. Right? The half-life of it is much shorter and that's really where you start to like feel the effects of caffeine, but it doesn't mean it's out of your system. It's not, and it's still there. It's still binding to those adenosine receptors. You're not allowing your brain to go down to relaxation mode. So this is why it's a problem. So if you're like, I need that afternoon, pick me up, it's 3:00 PM Well, the half-life is nine, 9:00 PM and then it's still in your system for a couple hours after that. So this is why it's really impacting your sleep, and this is why like maybe your cortisol is off. Maybe this is part of the reason where all of a sudden you feel like you have a burst of energy at night. After you put your kids down to sleep, suddenly you're like, oh gosh, I was exhausted all day, but now I'm not. this is like playing into it. it really gets you into this like cycle of like, poor sleep, can't sleep, I'm exhausted, I'm relying on caffeine, caffeine, caffeine. And then like rinse and repeat every day. And like that doesn't
baylee_1_10-31-2023_115458:If you feel like you need that afternoon, pick me up type of thing. Number one, I would say, well, let's check in on your nutrition, see what the meals look like throughout the day. But also, I mean, if you have a desk job, we offered some great tips in our previous episode about desk jobs, but I think one thing that I've noticed, especially with myself, if I'm sitting all day long. I'm more tired and you even get a little bit more hungry, even though you may not actually be hungry, but it's just,'cause you're sitting there, your blood flow is not flowing very well. I mean, it obviously still is, but not like if you were up and moving. So sometimes that afternoon pick me up can just be like getting up and walking around, doing a few squats, drinking some water. That could be a great time.
Track 1:I
baylee_1_10-31-2023_115458:Eating lunch.
Track 1:I see that like if people are just skipping out on lunch or they're having a really light lunch, like maybe it's carb free or like starchy carb free.'cause they're trying to lose weight and it's like, well that's
baylee_1_10-31-2023_115458:And these are,
Track 1:You know,
baylee_1_10-31-2023_115458:are all things we kind of help you with. And metabolism makeover as well. So just some things to start brainstorming. Think about when you have these crashes, thinking about What could be causing it? I mean, if you're someone who sleeps five hours a night, that's an easy thing to be like, okay. It's probably like I'm not, I'm tired because I'm not sleeping enough.
Track 1:I think, I think too, like another problem with like. Overdoing it with caffeine, is it really, it does suppress your appetite. And we've talked about this before, like this is like a old dieting trick, drink coffee all day.'cause like you won't feel hungry. That is true. That is happening. So this is, I mean, one reason why. One, not the whole reason. One reason why drinking it after you've had breakfast. At least with your breakfast is so important because then you're not living off caffeine all morning and not feeling hungry.'cause that's like another thing. It's like I'm not feeling hungry and then you have a light lunch and then you haven't eaten enough to like really sustain your energy. So then you got more coffee and it's like, suppressing your appetite. So if you're someone who's just like, you know, I don't really feel hungry though. Like that's my problem. I'll just kind of go all day and I'm not, I kind of, I don't stop for lunch. It's probably'cause you're having too much caffeine.
baylee_1_10-31-2023_115458:and. Kind of how we're talking about, I mean, caffeine, it is that individualized thing where everyone's a little different with it. So I think it's comes down to deciding how it's impacting your life. Is it impacting your life? If you're like, I drink maybe a cup of coffee every week, then maybe it's not really impacting you at all. But if you're like, I'm drinking five cups of coffee a day, this is gonna be a very helpful episode. And like how I said at the beginning. Caffeine or coffee is a hard habit to break if we're overdoing it because it's not like it's something where if you were eating. Donuts every morning like that definitely is not doing you any favors. Not to demonize donuts. We can all include donuts. They're not bad, but I mean, just having that pure sugar, we know that's not really gonna provide us anything but a blood sugar rush and quick energy. That's besides the point right now. But with the coffee, it does have benefits in it as well, so it has antioxidants. It can have a protective effect on your liver. There's been some thought that it could help decrease your risk of Parkinson's or Alzheimer's. It helps improve like your cognitive function because it gives you that alertness feeling. With this being said, the alertness and cognitive effects, that is really the main thing that we have seen as True evidence that coffee is beneficial for other things like with Parkinson's, Alzheimer's different benefits like that are like reducing your risk of stroke. Those studies are more like correlation based and like this happened to have happened not directly because of like the coffee, or some of them are just based on caffeine in general from either coffee or tea. And it's also important to note that for these studies that talk about the benefits of caffeine, they're usually, like I said, talking about coffee or tea, not about like a mountain dew that's very different.
Track 1:Right. Yeah, because it is like the synergistic effect of the other, like phytochemicals in coffee beans. Because there's like polyphenols and stuff, so it's not just saying like, oh wow, if I have caffeine, like I can decrease my risk of stroke. Like, yeah, drinking a Mountain Dew is probably not gonna be decreasing your risk of stroke. Like there's actual, you know, different components and coffee beans or in, you know, cacao beans or whatever,
baylee_1_10-31-2023_115458:also think about the coffee beans too. A lot of times they can, coffee beans are pretty dirty, like
Track 1:Yeah, they are. They are. And I actually. I was like, yeah, Cassie will tell you like our functional like coach. She'll tell you like, do not drink Starbucks every day. It's like there's a whole thing about like mold and coffee and stuff like things, and I'm just like, ah, ignorance is a bliss, but it's not, it's not bliss. So it having a good quality coffee, like it definitely matters and that's, you know, get it in the weeds a bit, but it's just something you should know. Like it's not a very clean food. literally Yes. The other things with coffee, I mean it is something to stimulate your metabolism as well. Kind of increase it. But again, that's not, I wouldn't say that's a great tool to boost your metabolism. Like I wouldn't just drink coffee all day to boost your metabolism. There's definitely other ways to do that through blood sugar balancing, through building muscle, through getting enough sleep, decreasing inflammation. So I mean, it's kind of like a benefit, but it's gonna be short term too. It's gonna be short term. If you're using that to like boost your metabolism, that is not gonna be like a long term
baylee_1_10-31-2023_115458:And it's a di?
Track 1:Your body.
baylee_1_10-31-2023_115458:it's a diuretic, so it's also going to make you pee a lot, and that's all you're drinking. It can be very easy to get dehydrated
Track 1:Mm-Hmm. which makes you tired again. Deplete minerals, which makes you tired.
baylee_1_10-31-2023_115458:So overall. We don't hate caffeine, we don't hate coffee. We drink it too, but kind of think about it. See if it's, I don't know, like helping you more or if there's something going on that we need to address in a way, really, when it, like we said, when thinking about if it's something we need to address, if it's like you cannot survive without coffee. Then maybe it's something we look at. And like Brianna was saying too, don't just quick coffee, cold Turkey. That's when you do have those more withdrawal symptoms. So like the nausea, irritability, trouble concentrating more sleepy for a few days, just kind of decrease over time and cut back and see how you do and see what a difference it makes. And then I think another good point to bring up is like. What are you adding to your coffee as well that's gonna, that's gonna change the game a little bit. You know,
Track 1:Well, yeah, especially if you are, again, drinking your coffee without having anything to eat. So if you're going through Starbucks and you're getting, you know, a pumpkin spice latte, fantastic. Tastes delicious. There's quite a bit of sugar in a normal pumpkin spice latte, which is gonna put you on that blood sugar rollercoaster, especially when you're not pairing it with food. So you're gonna be going through Starbucks, grabbing your coffee to make you awake so you can feel good, and you are definitely gonna crash
baylee_1_10-31-2023_115458:Mm-Hmm.
Track 1:after. So it's not really serving
baylee_1_10-31-2023_115458:Yeah. I mean, just in general with the coffees, because Yeah. I mean. Black coffee, great. That'd probably be your best option, but many of us don't want to just sit there and drink black coffee, especially now when all the fun holiday flavors are coming out. So when thinking about that, my tips around there is, number one, you can just cut the syrup in half, ask for half the amount. I think it's, isn't it, one pump of syrup is usually about five grams of sugar. Is that right?
Track 1:Yeah, I think for typical Dunkin, Starbucks, like those typical places, it's like five grams of sugar per pump and most medium or grande have like four pumps.
baylee_1_10-31-2023_115458:So, I mean,
Track 1:So yeah, you could get a half.
baylee_1_10-31-2023_115458:yeah, if you cut that in half that, I mean, it makes a difference there. So you could do that. And then if I'm doing more the real sugar, full syrup. That's what I try and work to get in some movement afterwards. Or I'm definitely pairing it with a meal especially if you're going around like lunchtime, something like that. Or just have it with a snack. Have a handful of nuts or anything. So that's kind of my first tip around there. The other one, I mean, you can do sugar-free syrups. This kind of gets into the debate of like, what's better regular soda or diet soda? I'm like, I mean, they both
Track 1:Have right. What does artificial sweeteners do for like your gut health? And so I definitely feel like with everything, it's not one or the other. And that's usually what I tell people. Like if I'm having it with a meal or I'm adding some fat to it, like some heavy cream or something, I. I'll probably just have the regular, it's fine, whatever, but if I'm having, something a little bit later in the day, or if I'm having something without a snack, I'm, I'm gonna just choose the sugar free option because for me, my hierarchy of needs, I feel like is. Balancing my blood sugar. So, and that may not be for you if you're someone who's like struggles with like a lot of gut health issues that might just be like, no, no, no, I can't do that. And so it's really like individualized and it doesn't always have to be one or the other. Like, you can,
baylee_1_10-31-2023_115458:You can swap it around, play around based on like what you need for that day. Like I said, if I know I'm about to go on a walk and I want like a little coffee with it to enjoy my walk, then yeah, I'll just do half the syrup, just get a little bit of the flavoring. But if it's just kind of a random one and maybe I'm sitting in the car running errands or, I mean, I guess I'll be moving for a little bit with errands, but if you're just like sitting in the car, I dunno, you're going back to the.
Track 1:Something and you're.
baylee_1_10-31-2023_115458:Yes.
Track 1:Probably sugar free because you don't need a bunch of sugar. You're gonna feel like
baylee_1_10-31-2023_115458:Mm-Hmm. And this isn't something that you're doing every day too. I'm talking about like the random fall favorite type of drinks in general, like everyday type of thing. Like I said, I'm not an everyday coffee drinker, but if I were just doing a coffee at home, I honestly just do coffee. cold brew all the time, and then almond milk, and then some cinnamon. That's all I really do, and it sounds crazy, but I actually was, when I was drinking my 32 ounces of coffee, I always, I added the cream or added the sugars, or when I went to Starbucks, it was like the frappe was my go-to, so it's basically just a milkshake at that point. but that's what I've kind of adjusted to now. Or adding some chocolate collagen or, that's why I like the roasted purpose because at the time of this recording, it's kind of in that morning time where I was doing a little snack, so I was able to do this with my snack. It's in the morning and I know coffee will caffeine for me in general, it does not have a huge effect on me. Like honestly, I could probably drink a coffee. Full-blown coffee at 7:00 PM and I'll still sleep. It's probably not as great as quality of sleep, but I will still sleep, so it doesn't bother me to have coffee mid-morning. So that's what I did today. I had some protein with the roasted purpose brand, and it was so easy. Just a little snack coffee, but that's an easy way to do it too.
Track 1:Oh yeah, that's my like number one tip, especially if you're like an everyday coffee drinker, is invest in a really good flavored co collagen. And then I always mix mine with depending, like this, this morning I had some MCT oil powder. I. Or a little splash of heavy cream or a little like splash of half and half, but having like, I like vital and I like further foods for vanilla or chocolate, and it really does help if you like flavor in your chocolate and you can kind of swap out those syrups it's worth looking into if you're someone who drinks it every day. Right, because like. That's what balance is all about. If you were used to having like your super sugary, giant coffee every day and you just know I want to drink coffee every day, then it's worth tweaking for lots of
baylee_1_10-31-2023_115458:Yeah,
Track 1:Or
baylee_1_10-31-2023_115458:you're an adult. Make your own choice.
Track 1:yeah. I'm just here to give you the information and you can make whatever choice you wanna make. Like,
baylee_1_10-31-2023_115458:And that's what I love about our approach with metabolism and makeover. Some people hate it because we don't, we're not giving you that to-Do list of, here's your rules. For what you have to do for 30 days? No, we always, in our own approaches too. I mean, we always like to give you the information. You do it that with what you want, and we kind of put you in the driver's seat, which can be that frustrating piece. But we do it for a reason. Because you are an adult. You may feel like you wanna be told exactly what to do, but how often do you really like that? I mean, Think about it. I mean, do you wanna be told to clean your kitchen every night? Probably not, but yeah.
Track 1:probably wouldn't do it.
baylee_1_10-31-2023_115458:But I mean, we usually do it anyways because we know it has to get done. That's just, it's part of being adult, making those decisions to decide what needs to be done to keep life running smoothly. Same thing with your nutrition, deciding. What's gonna keep your life running smoothly and what works for me is probably not the same that's going to be working for you or Brianna. Brianna and I have different lives too, so we probably do things a little bit different and that's fine. So I was talking about this was someone earlier and nutrition can be hard because it's not so black and white as we Make it out to be sometimes on social media or how all different companies will be like, just do this and you're gonna lose 10 pounds. Like it's not that simple. It is, but it's not like it's just not black and white. There's a lot of gray area of finding out what works for you and figuring out how it's going to work in your life too.
Track 1:Yeah. Well that's like the biggest key to success because if it was just a one size fits all, or you just listened to whatever On social media, it, you wouldn't be struggling, and like that's really what it is, is everybody is different. We all have our own lives. We're all adults. And so yeah, we're here to help figure out a plan that really works for you, that's sustainable for you. And again, it might be different than what I do, but that's, yeah, we're not the food police. You're an adult. I want you to just make informed decisions. You know, if you wanna go through and have a full giant sugary coffee at 3:00 PM I'd rather you just know what it does for you, and you can make that decision and be like, I'm gonna do this because I wanna do this. Instead of being stuck in that rutt and then feeling like crap all the time and be like, I just dunno what's wrong. It's me and my willpower. When really it's like, no, let me just, I'm gonna inform you and you do without with what
baylee_1_10-31-2023_115458:once you have that information, it's a little bit easier to understand your body because. You can see exactly what's happening, and it's actually pretty cool when I have people come back to me like, yeah, I ate a muffin for breakfast and then I was tired all day long and I was so hungry like you were. You were right. The blood sugar
Track 1:yeah, yeah. You were right. Like you didn't do much for you. I know, and it's, it's funny because like my husband now, he'll be like, Ooh. I can tell I didn't go do a good job at balancing my blood sugar today. And he didn't like tell me why. And I think it's just so funny'cause that would've never been him, you know? But now he says it and it's like, even though I still know, he doesn't listen to half the things I tell him to do, or he doesn't actually do it like it's in there somewhere and he starts to feel better.'cause now it's not like he's not stuck in this rutt. Like now at least he can identify like, oh, okay, this is probably why that happened. And so it's just a game changer. We're not here to give you rules. We're just here,
baylee_1_10-31-2023_115458:and Josh is the same way. Where I think I'm, I'm sure this is how it works in your H household, and I think we've kind of talked about this before on episode, where they are adults too. They make their own decisions. They don't, I mean, Josh doesn't eat everything I eat and that's okay. But he's aware of what I do because I mean, it's my job. So I talk about everything a lot and he follow me on social media, I guess but I. Yeah, he's aware. He's seen me put meals together. So it's also a point too where they get to decide if they eat vegetables. They get to decide what information they take in. Even though they live with the dietician, they're still making their own decisions. No one is forcing a bell prepper down their throat every night. I that energy, I don't want to.
Track 1:No, You do me. Okay.
baylee_1_10-31-2023_115458:Yeah. Just one of our tangents,
Track 1:Yeah,
baylee_1_10-31-2023_115458:it goes along with the caffeine and making the decision for you. So I guess a little bit of a metabolism makeover update because this will be airing before our next, or like Black Friday sale. So Black Friday sale will go live on November 19th. And every episode we do have a link for you. To purchase Metabolism Makeover. If you are interested, if you're like, I don't know enough about this program, we do have an episode that talks about all about Metabolism Makeover. It's called Makeover Your Metabolism, and that is with the creator of the program, Megan. So we talk about that. That's a good one to refer to or just put us in a group message on Instagram. And we'll talk about it. No pressure. It's very, we are very chill people and very laid back like, we'll, we'll just have a conversation and I will tell you if metabolism makeovers not for you, I'll be like, eh, maybe you need something else. Maybe something else is going on.
Track 1:Yeah. Oh yeah. We're not gonna force anything on you. I'm not forcing some bell peppers. I'm not forcing,
baylee_1_10-31-2023_115458:we kind of. Me and you kind of look alike today.
Track 1:we're.
baylee_1_10-31-2023_115458:I think it might be the hair.'cause our hair is pretty similar right now.
Track 1:Yeah, it probably is. That's funny. Well, I've heard that some people who have listened to the podcast will be like, dang, sometimes it's hard to tell you guys apart, like whoever's talking, and I was, I usually never listen to our podcast, except for when I'm like uploading to make sure like I was smooth. But I have noticed that I'm like, Hey, we're kind of, it's kind of hard. I'm like, is that me
baylee_1_10-31-2023_115458:But like I feel like we pick up each other's mannerisms. a little bit too. Same thing, like if you were to hang out with people in real life. Yeah. I mean at this point in time, we have still never met each other in real life.
Track 1:that weird? And we've been like working in the same capacity for like at least two years,
baylee_1_10-31-2023_115458:almost like three years I think It's like two and a half. Almost three.
Track 1:gonna meet, well, we're gonna meet for sure in December.
baylee_1_10-31-2023_115458:finally gonna happen.
Track 1:We're gonna do it meet in real life, so, yeah.
baylee_1_10-31-2023_115458:Anything else you think we need to add for caffeine? Yeah, I think those are good things to cover. And just to get you You start to think about these things, see what your body is actually craving.
Track 1:Yeah. What tweaks can you make to actually benefit. I make you feel good?
baylee_1_10-31-2023_115458:All right everyone. Well that is a wrap for this week's episode and we will be back next week for our next episode, which is going to cover protein. We're gonna talk about protein, I think
Track 1:that what it is?
baylee_1_10-31-2023_115458:We're talk about protein, protein powder, and then following that one, we are actually going to, we changed the schedule a little bit based on what you guys wanted to talk about. We're gonna talk about grocery staples, so that was highly requested.
Track 1:be the follow.
baylee_1_10-31-2023_115458:All right, everyone, we'll see you next week and happy November when this airs
Track 1:You weird? Yeah. Happy November.
baylee_1_10-31-2023_115458:Bye everyone.
Track 1:Bye.