DOES COFFEE & FASTING ENHANCE FAT LOSS & PERFORMANCE? ASK PHIL MICKELSON, GOLF’S OLDEST MAJOR WINNER
By Steve Blechman
Professional golfer Phil Mickelson won the 2021 U.S. PGA Championship this past Sunday, May 23rd in Kiawah Island, South Carolina. A major title, and amazing achievement at 50 years of age, with Mickelson becoming the oldest winner of a golf open of all time!
The day after Mickelson’s historic win, it was reported by Golf.com on Monday, May 24th, “How he could possibly do the unthinkable and win a major title at 50, against men half his age. Phil Mickelson's answer was simple. “I worked harder,” he said. “I work harder physically to be able to practice as long as I wanted to and I have had to work a lot harder to be able to maintain focus throughout a round. If I work a little harder, spend a little more time in the gym, eat well, practice hard, there's no reason why I can't put it all out there for 18 holes.”
Phil's weight loss and physical body transformation has partly been attributed to his “fasts for 36 hours every week but also eats a lot healthier.”
Phil begins his day with an early morning coffee blend containing collagen protein and medium-chain triglycerides (MCT oil). Phil’s coffee- and- water fasts help him lose weight and stay fit. Is Phil’s coffee-fasting diet regimen a healthy and “fast” way to lose weight, burn body fat and abdominal fat and preserve lean body mass? What does the science say?
Intermittent fasting, often referred to time-restricted eating, has become the latest diet craze not only for weight loss but also for enhancing health. Everyone from well-known celebrities to everyday, average people are trying intermittent fasting and claiming it is successful. Just because someone appears thin, they still may be fat if they carry abdominal or deep visceral fat, liver fat and intramuscular fat, which can have a negative effect on metabolic health!
In a study on intermittent fasting published in the prestigious journal JAMA Internal Medicine on September 28, 2020, researchers questioned, “What is the effect of time-restricted eating on weight loss and metabolic health in patients with overweight and obesity?” The researchers’ findings acknowledge, “In this prospective randomized clinical trial that included 116 adults with overweight or obesity, time-restricted eating was associated with a modest decrease (1.17%) in weight that was not significantly different from the decrease in the control group (0.75%).” Meaning that during the three-month study on a daily 16-hour-fast (eating all their meals between noon and 8:00 pm), participants only lost 2 to 3 pounds, slightly better than their control group. The most concerning finding of the study was that 65 percent of weight loss from the fasting group was not fat, but from lean body mass and muscle. A healthy weight loss comes from a diet that enhances body fat loss, not muscle and lean body mass. Having more muscle increases metabolism and helps you burn more calories over a 24-hour period.
A new published study in the March 2, 2021 Journal Cell Reports concluded that every-other-day fasting makes it more difficult to lose belly fat, especially deep visceral abdominal fat! Increasing deep visceral abdominal fat is strongly linked to increased incidence of type 2 diabetes and cardiovascular disease.
This new study was done in mice and not humans, because their physiology is similar but mice have a much faster metabolism. This is important because it allowed the researchers to use advanced instrumentation, examining tissues and measuring changes carefully and more precisely in the body much more easily.
The results of the study found that when mice fasted and went into starving or “preservation mode,” the mice stored more abdominal visceral and subcutaneous fat rather than burning it for energy! This type of metabolic adaptation may make intermittent fasting a less desirable diet for weight loss and for optimal health! Even though the study was done using mice, the researchers feel similar effects are most likely to occur in humans and that intermittent fasting is ineffective for burning belly fat – and they acknowledge that the other diets may be found to be more effective and successful.
A study published January 7, 2021 in the Journal of the International Society of Sports Nutrition reported that taking caffeine 30 minutes before exercise increased whole body fat oxidation and fat burning during aerobic exercise.
Caffeine is a powerful central nervous system stimulant that has been shown to increase energy, alertness, mental focus, and exercise performance. It can also reduce appetite and boost metabolism and fat burning. Research has shown that as little as 100 milligrams of caffeine, the amount present in a cup of coffee, can enhance thermogenesis and increased energy expenditure and calorie burning.
On Monday, June 24, 2019 in the prestigious journal Nature Scientific Reports, a breakthrough weight loss/fat loss study was published entitled: “Coffee Exposure Induces Browning Features in Adipose Tissue In Vitro and In Vivo.” The researchers said, “It is the first study in humans to show that something like a cup of coffee can have a direct effect on brown fat functions.” British researchers from the University of Nottingham found that one cup of coffee containing only 65mg of caffeine can activate brown fat. Brown fat is an organ that is extremely metabolically active. It’s like a generator that produces heat, which helps burn more calories. We only have 50 to 100 grams of brown fat, mainly located behind the neck and scapula, as I mentioned earlier. Brown fat produces 300 times more heat than our muscles or any organ in the body! If we can increase the amount of brown fat or activate more brown fat cells, you will burn more calories over a 24-hour period.
A study (Food Func, 2018, January 23) found that coffee consumption promotes muscle hypertrophy. The study showed that by inhibiting myostatin expression and increasing IGF-1, coffee increases grip strength. Another study (Nutrition Journal, 2012) found that coffee drinking not only increases longevity, but also elevates testosterone levels! There are so many potential health benefits of coffee! In a study published in the American Journal of Clinical Nutrition on March 5, 2019, researchers found daily coffee consumption had a very positive metabolic effect on biomarkers of metabolic and inflammatory pathways in U.S. health professionals. Daily coffee consumption lowered C-reactive protein (CRP) 16.6 percent. CRP is a measurement of systemic inflammation. Also, daily coffee increased testosterone in men 5.3 percent. This study clearly shows that daily coffee consumption has a positive effect on lowering inflammation. There are so many potential miracle powers of coffee!
Another study published May 3, 2020 in the Journal of Nutrition reported that “women who drank two or three cups of coffee a day were found to have lower total body and abdominal fat than those who drink less.” (ScienceDaily, May 13, 2020). Researchers found that women aged 20 through 44 who drank two to three cups of coffee per day have the lowest level of adiposity, 3.4% lower than people who did not consume coffee. Among women aged 45 to 69, those who drank four or more cups had an adiposity percentage of 4.1% lower.
The researchers said, “It could be that coffee, or effective ingredients, could be integrated into a healthy diet strategy to reduce the burden of chronic conditions related to the obesity epidemic.”
Over the last few years, I’ve launched AML™ THERMO HEAT®, the most scientifically advanced brown fat and thermogenic supplement line ever developed! One of those products, AML™ THERMO HEAT® FAT BURNING PROTEIN, contains nutrients that have been shown to increase brown fat activation and thermogenesis, including whey protein enriched with 5 grams of the branched-chain amino acid leucine. Leucine is the key anabolic trigger of protein synthesis. Supplemental leucine by itself and synergistically combined with vitamin D3 and medium-chain-triglycerides (MCTs) can help prevent lean muscle loss especially during low-calorie, low-carb or ketogenic diets. Also, two double-blind human studies have shown that the amino acid leucine (2.4 grams daily) and citrulline (2 grams daily) can lower the inflammatory cytokine interleukin-6 (IL-6), and C-reactive protein, a marker of inflammation in the body. (SL Nutrition and Metabolism, September 5, 2017). (BMC Research Notes, February 15, 2019).
AML™ THERMO HEAT® FAT BURNING PROTEIN also contains nitric oxide activators that have been shown to activate brown fat and thermogenesis. Nitric oxide and nitric oxide precursors such as citrulline have been shown to increase brown fat and thermogenesis. Grapeskin extract has been shown to increase nitric oxide production. Polyphenols are being studied for their role in fat metabolism and obesity management. Folic acid also boosts nitric oxide availability, by increasing BH4 and decreasing homocysteine levels. Research has shown that folic acid can lower homocysteine levels, increase insulin sensitivity and lower fasting insulin levels in type 2 diabetes. Medium-chain triglycerides (MCTs), grains of paradise (40mg - standardized for 12% paradol, a clinically effective dose) and BioPerine® black pepper fruit extract are all included for further activation of brown adipose tissue (BAT) and thermogenesis. Grains of paradise, a spice containing 6-paradol, like chili peppers containing capsaicin, activate brown fat, increase whole-body energy expenditure and decrease visceral fat (deep abdominal fat) in humans. It also contains allulose, a natural, low-calorie, fat-burning, thermogenic sweetener. It is approved for low-sugar/low-carb or ketogenic diets. Allulose does not impact blood sugar or insulin levels.
AML™ THERMO HEAT® FAT BURNING PROTEIN is also rich in the important electrolytes potassium and magnesium, which are important when following a weight-loss diet. Each serving contains 750mg of potassium (from potassium citrate) and 100mg of magnesium (from magnesium citrate). A new study that was published in the journal Nutrients on June 2, 2019 shows that decreased body mass index (BMI) could be obtained by increasing dietary potassium to help encourage weight loss. The researchers in the study acknowledged, “It is notable that the increase in dietary potassium was a stronger predictor of weight loss in this study than such well-established factors as a reduction in sugar consumption and in overall caloric intake.” There is evidence that low dietary potassium intake may negatively be linked to obesity. A meta-analysis and epidemiological data reported that, “studies concluded that high potassium intake was associated with a decreased odds ratio for having obesity and the MS [metabolic syndrome]” (Nutrients, 2016). Low-carb diets enhance the excretion of important electrolytes such as potassium and magnesium. Low-carb, ketogenic diets have a diuresis effect, enhancing water and electrolyte mineral losses. Also, low-carb and ketogenic diets restrict the intake of fruits, which are rich in potassium. The best vegetable sources of foods rich in potassium on a ketogenic diet are spinach, nuts and avocados.
AML™ THERMO HEAT® FAT BURNING PROTEIN only contains 60 calories per serving. Also, unlike some other type of keto coffees that contain butter, coconut oil, or both, AML™ THERMO HEAT® FAT BURNING PROTEIN coffee does not contain butter or coconut oil! Butter and coconut oil contain large amounts of saturated fat and that can raise the level of LDL cholesterol (bad cholesterol) in the blood and increase the risk of cardiovascular disease. Two tablespoons of butter also contains 14 grams of saturated fat and 200 calories! Some keto coffees contain 450 calories! Also, recent research has shown that coconut oil, unlike pure MCT oil, does not increase thermogenesis. AML™ THERMO HEAT® FAT BURNING PROTEIN coffee can not only enhance fat burning and prevent hunger in the morning, but it can also improve mental focus and is a much healthier alternative to other keto coffees.
Coffee has many health benefits and may help prevent certain diseases. Coffee can also help burn fat, boost lean body mass, improve cognitive function and exercise performance! Become a FAT BURNING MACHINE, take a scoop of AML™ THERMO HEAT® FAT BURNING PROTEIN with your coffee on an empty stomach. It’s convenient, it mixes instantly, and no blender is required. We have two delicious flavors in Chocolate Fudge and Vanilla Cream – they taste amazing! AML™ THERMO HEAT® FAT BURNING PROTEIN† is an advanced, scientifically designed protein, amino acid and brown fat-activating beverage. As part of a calorie-restricted diet and exercise (aerobic and resistance training) program, it can help enhance fat loss and preserve lean body mass when following a low-calorie, low-carbohydrate or ketogenic diet. A healthy weight loss is one that enhances the reduction of body fat and preserves lean body mass while dieting. You will be pleased with the results!
© Published by Advanced Research Media, Inc. 2021
© Reprinted with permission from Advanced Research Media, Inc.
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