This is How Seniors Should Drink Coffee to Prevent Diabetes & Control Blood Sugar!

0:00 What if I told you that the cup of

0:02 What if I told you that the cup of

0:02 What if I told you that the cup of coffee sitting on your counter right

0:03 coffee sitting on your counter right

0:03 coffee sitting on your counter right now, the one you've been drinking your

0:05 now, the one you've been drinking your

0:05 now, the one you've been drinking your whole life, could either be quietly

0:07 whole life, could either be quietly

0:07 whole life, could either be quietly protecting your blood sugar or silently

0:09 protecting your blood sugar or silently

0:10 protecting your blood sugar or silently pushing you toward diabetes? Not a

0:12 pushing you toward diabetes? Not a

0:12 pushing you toward diabetes? Not a supplement, not a prescription, not some

0:14 supplement, not a prescription, not some

0:14 supplement, not a prescription, not some exotic superfood you've never heard of,

0:16 exotic superfood you've never heard of,

0:16 exotic superfood you've never heard of, just coffee. Here's the thing most

0:18 just coffee. Here's the thing most

0:18 just coffee. Here's the thing most people over 60 don't realize, coffee

0:20 people over 60 don't realize, coffee

0:20 people over 60 don't realize, coffee isn't the problem, it's never been the

0:22 isn't the problem, it's never been the

0:22 isn't the problem, it's never been the problem. The problem is the when, the

0:24 problem. The problem is the when, the

0:24 problem. The problem is the when, the how, and the what you're putting in it.

0:26 how, and the what you're putting in it.

0:26 how, and the what you're putting in it. And today, I'm going to show you exactly

0:28 And today, I'm going to show you exactly

0:28 And today, I'm going to show you exactly what the latest science says. Because

0:30 what the latest science says. Because

0:30 what the latest science says. Because this isn't just my opinion. Researchers

0:33 this isn't just my opinion. Researchers

0:33 this isn't just my opinion. Researchers from some of the world's top medical

0:35 from some of the world's top medical

0:35 from some of the world's top medical institutions have spent years studying

0:37 institutions have spent years studying

0:37 institutions have spent years studying the relationship between coffee and

0:39 the relationship between coffee and

0:39 the relationship between coffee and blood sugar in older adults

0:41 blood sugar in older adults

0:41 blood sugar in older adults specifically. The findings are

0:42 specifically. The findings are

0:42 specifically. The findings are remarkable, and almost nobody is talking

0:45 remarkable, and almost nobody is talking

0:45 remarkable, and almost nobody is talking about them the right way. I'm Dr.

0:47 about them the right way. I'm Dr.

0:47 about them the right way. I'm Dr. Franklin, and if you're here for the

0:48 Franklin, and if you're here for the

0:48 Franklin, and if you're here for the first time, this channel is about one

0:50 first time, this channel is about one

0:50 first time, this channel is about one thing, giving you the real, clear,

0:52 thing, giving you the real, clear,

0:52 thing, giving you the real, clear, science-backed information. And in this

0:54 science-backed information. And in this

0:54 science-backed information. And in this video, I'm going to walk you through the

0:57 video, I'm going to walk you through the

0:57 video, I'm going to walk you through the three coffee habits that are unknowingly

0:59 three coffee habits that are unknowingly

0:59 three coffee habits that are unknowingly spiking your glucose every single day.

1:01 spiking your glucose every single day.

1:01 spiking your glucose every single day. And then I'm going to show you the exact

1:03 And then I'm going to show you the exact

1:03 And then I'm going to show you the exact coffee routine that can help your body

1:05 coffee routine that can help your body

1:05 coffee routine that can help your body regulate blood sugar more effectively

1:07 regulate blood sugar more effectively

1:07 regulate blood sugar more effectively starting tomorrow morning. Stay with me

1:10 starting tomorrow morning. Stay with me

1:10 starting tomorrow morning. Stay with me until the end because the last habit I

1:12 until the end because the last habit I

1:12 until the end because the last habit I share, the one about a specific

1:14 share, the one about a specific

1:14 share, the one about a specific 20-minute window before your meals,

1:16 20-minute window before your meals,

1:16 20-minute window before your meals, completely changed how I counsel my

1:18 completely changed how I counsel my

1:18 completely changed how I counsel my patients. It's that powerful. The big

1:20 patients. It's that powerful. The big

1:20 patients. It's that powerful. The big picture, why this matters for seniors.

1:23 picture, why this matters for seniors.

1:23 picture, why this matters for seniors. Before we get into the coffee specifics,

1:25 Before we get into the coffee specifics,

1:25 Before we get into the coffee specifics, I need you to understand something that

1:27 I need you to understand something that

1:27 I need you to understand something that your doctor may not have said to you

1:29 your doctor may not have said to you

1:29 your doctor may not have said to you directly. After age 60, your body's

1:32 directly. After age 60, your body's

1:32 directly. After age 60, your body's ability to manage blood sugar changes.

1:34 ability to manage blood sugar changes.

1:34 ability to manage blood sugar changes. Not because you did anything wrong, it's

1:36 Not because you did anything wrong, it's

1:36 Not because you did anything wrong, it's biology. Here's what happens.

1:38 biology. Here's what happens.

1:38 biology. Here's what happens. As we age, two key things shift in our

1:40 As we age, two key things shift in our

1:40 As we age, two key things shift in our metabolism. First, our muscle mass

1:42 metabolism. First, our muscle mass

1:43 metabolism. First, our muscle mass gradually decreases, and muscle is one

1:45 gradually decreases, and muscle is one

1:45 gradually decreases, and muscle is one of the primary tissues that absorbs

1:47 of the primary tissues that absorbs

1:47 of the primary tissues that absorbs glucose from the bloodstream. Less

1:49 glucose from the bloodstream. Less

1:49 glucose from the bloodstream. Less muscle means your body has fewer places

1:52 muscle means your body has fewer places

1:52 muscle means your body has fewer places to send that sugar after a meal. Second,

1:55 to send that sugar after a meal. Second,

1:55 to send that sugar after a meal. Second, the beta cells in your pancreas, the

1:57 the beta cells in your pancreas, the

1:57 the beta cells in your pancreas, the cells responsible for producing insulin,

2:00 cells responsible for producing insulin,

2:00 cells responsible for producing insulin, become less efficient over time. They're

2:02 become less efficient over time. They're

2:02 become less efficient over time. They're slower to respond. And when your

2:04 slower to respond. And when your

2:04 slower to respond. And when your pancreas is slow to the party, glucose

2:07 pancreas is slow to the party, glucose

2:07 pancreas is slow to the party, glucose lingers in your blood longer than it

2:09 lingers in your blood longer than it

2:09 lingers in your blood longer than it should. This is why the American

2:11 should. This is why the American

2:11 should. This is why the American Diabetes Association reports that adults

2:14 Diabetes Association reports that adults

2:14 Diabetes Association reports that adults over 65 are the fastest growing group

2:17 over 65 are the fastest growing group

2:17 over 65 are the fastest growing group receiving new diabetes diagnoses. One in

2:20 receiving new diabetes diagnoses. One in

2:20 receiving new diabetes diagnoses. One in four Americans over 65 has some form of

2:23 four Americans over 65 has some form of

2:23 four Americans over 65 has some form of diabetes, and an estimated half of all

2:25 diabetes, and an estimated half of all

2:26 diabetes, and an estimated half of all seniors have prediabetes, elevated blood

2:28 seniors have prediabetes, elevated blood

2:29 seniors have prediabetes, elevated blood sugar that hasn't yet crossed the

2:30 sugar that hasn't yet crossed the

2:30 sugar that hasn't yet crossed the clinical threshold, but is heading

2:32 clinical threshold, but is heading

2:32 clinical threshold, but is heading there. The quiet part of this story,

2:34 there. The quiet part of this story,

2:34 there. The quiet part of this story, most of those people have no idea. There

2:36 most of those people have no idea. There

2:36 most of those people have no idea. There are no dramatic symptoms at first, just

2:39 are no dramatic symptoms at first, just

2:39 are no dramatic symptoms at first, just a little more fatigue than you used to

2:40 a little more fatigue than you used to

2:40 a little more fatigue than you used to feel, a bit more thirst, some brain fog

2:43 feel, a bit more thirst, some brain fog

2:43 feel, a bit more thirst, some brain fog after lunch, and slowly, silently, the

2:46 after lunch, and slowly, silently, the

2:46 after lunch, and slowly, silently, the damage accumulates. Now, why am I

2:49 damage accumulates. Now, why am I

2:49 damage accumulates. Now, why am I telling you all this before we even talk

2:51 telling you all this before we even talk

2:51 telling you all this before we even talk about coffee? Because coffee, when used

2:54 about coffee? Because coffee, when used

2:54 about coffee? Because coffee, when used correctly, interacts directly with both

2:57 correctly, interacts directly with both

2:57 correctly, interacts directly with both of those age-related changes I just

2:59 of those age-related changes I just

2:59 of those age-related changes I just described. The compounds in coffee can

3:02 described. The compounds in coffee can

3:02 described. The compounds in coffee can help compensate for slowing insulin

3:04 help compensate for slowing insulin

3:04 help compensate for slowing insulin response. They can help muscles absorb

3:06 response. They can help muscles absorb

3:06 response. They can help muscles absorb glucose more efficiently, and they can

3:08 glucose more efficiently, and they can

3:09 glucose more efficiently, and they can slow the absorption of sugar from the

3:11 slow the absorption of sugar from the

3:11 slow the absorption of sugar from the food you eat. But, and this is critical,

3:14 food you eat. But, and this is critical,

3:14 food you eat. But, and this is critical, only if you drink it the right way. If

3:16 only if you drink it the right way. If

3:16 only if you drink it the right way. If you're adding sugar to it, drinking it

3:18 you're adding sugar to it, drinking it

3:18 you're adding sugar to it, drinking it on an empty stomach, or having it at the

3:20 on an empty stomach, or having it at the

3:20 on an empty stomach, or having it at the wrong time of day, you are canceling out

3:23 wrong time of day, you are canceling out

3:23 wrong time of day, you are canceling out every single one of those benefits, and

3:25 every single one of those benefits, and

3:25 every single one of those benefits, and in some cases, actively making your

3:28 in some cases, actively making your

3:28 in some cases, actively making your blood sugar worse. But before we dive

3:30 blood sugar worse. But before we dive

3:30 blood sugar worse. But before we dive in, quick question for the comments

3:32 in, quick question for the comments

3:32 in, quick question for the comments section. What city or country are you

3:34 section. What city or country are you

3:34 section. What city or country are you watching from right now? I read every

3:36 watching from right now? I read every

3:36 watching from right now? I read every single comment, and I love knowing who

3:39 single comment, and I love knowing who

3:39 single comment, and I love knowing who is in this community with me. Let's

3:41 is in this community with me. Let's

3:41 is in this community with me. Let's break this down. The science behind

3:43 break this down. The science behind

3:43 break this down. The science behind coffee and blood sugar. Let me introduce

3:45 coffee and blood sugar. Let me introduce

3:45 coffee and blood sugar. Let me introduce you to two compounds most people have

3:47 you to two compounds most people have

3:47 you to two compounds most people have never heard of, even though they're

3:48 never heard of, even though they're

3:48 never heard of, even though they're drinking them every morning. The first

3:50 drinking them every morning. The first

3:50 drinking them every morning. The first is chlorogenic acid. Think of

3:52 is chlorogenic acid. Think of

3:52 is chlorogenic acid. Think of chlorogenic acid as your intestinal

3:54 chlorogenic acid as your intestinal

3:54 chlorogenic acid as your intestinal traffic cop. When you eat carbohydrates,

3:57 traffic cop. When you eat carbohydrates,

3:57 traffic cop. When you eat carbohydrates, bread, rice, fruit, anything starchy,

3:59 bread, rice, fruit, anything starchy,

3:59 bread, rice, fruit, anything starchy, those carbs break down into glucose and

4:02 those carbs break down into glucose and

4:02 those carbs break down into glucose and flood your small intestine, where

4:03 flood your small intestine, where

4:03 flood your small intestine, where they're absorbed into the blood.

4:05 they're absorbed into the blood.

4:05 they're absorbed into the blood. Normally, this happens fast. That's what

4:07 Normally, this happens fast. That's what

4:07 Normally, this happens fast. That's what causes those sharp post-meal spikes.

4:09 causes those sharp post-meal spikes.

4:09 causes those sharp post-meal spikes. Chlorogenic acid physically slows this

4:12 Chlorogenic acid physically slows this

4:12 Chlorogenic acid physically slows this absorption down. It inhibits the enzyme

4:15 absorption down. It inhibits the enzyme

4:15 absorption down. It inhibits the enzyme called alpha-glucosidase,

4:17 called alpha-glucosidase,

4:17 called alpha-glucosidase, which is responsible for breaking down

4:19 which is responsible for breaking down

4:19 which is responsible for breaking down complex carbohydrates into simple

4:21 complex carbohydrates into simple

4:21 complex carbohydrates into simple sugars. Slow the enzyme, slow the flood.

4:24 sugars. Slow the enzyme, slow the flood.

4:24 sugars. Slow the enzyme, slow the flood. Your blood sugar rises more gradually,

4:27 Your blood sugar rises more gradually,

4:27 Your blood sugar rises more gradually, which is much easier for your aging

4:29 which is much easier for your aging

4:29 which is much easier for your aging pancreas to manage. A landmark review

4:31 pancreas to manage. A landmark review

4:31 pancreas to manage. A landmark review published in the journal Food and

4:33 published in the journal Food and

4:33 published in the journal Food and Function analyzed 28 separate clinical

4:36 Function analyzed 28 separate clinical

4:36 Function analyzed 28 separate clinical studies and found that chlorogenic acid

4:38 studies and found that chlorogenic acid

4:38 studies and found that chlorogenic acid from coffee consistently reduced

4:40 from coffee consistently reduced

4:40 from coffee consistently reduced post-meal glucose spikes and improved

4:42 post-meal glucose spikes and improved

4:42 post-meal glucose spikes and improved insulin sensitivity, particularly in

4:45 insulin sensitivity, particularly in

4:45 insulin sensitivity, particularly in adults with impaired glucose regulation.

4:48 adults with impaired glucose regulation.

4:48 adults with impaired glucose regulation. That means seniors with prediabetes or

4:50 That means seniors with prediabetes or

4:50 That means seniors with prediabetes or early diabetes saw the greatest benefit.

4:53 early diabetes saw the greatest benefit.

4:53 early diabetes saw the greatest benefit. The second compound is trigonelline.

4:55 The second compound is trigonelline.

4:55 The second compound is trigonelline. This one is less talked about, but

4:57 This one is less talked about, but

4:57 This one is less talked about, but equally fascinating. Trigonelline has

4:59 equally fascinating. Trigonelline has

4:59 equally fascinating. Trigonelline has been shown in several studies to

5:01 been shown in several studies to

5:01 been shown in several studies to activate receptors in your liver that

5:03 activate receptors in your liver that

5:03 activate receptors in your liver that help clear glucose from the blood more

5:05 help clear glucose from the blood more

5:05 help clear glucose from the blood more efficiently. Your liver plays a huge

5:07 efficiently. Your liver plays a huge

5:07 efficiently. Your liver plays a huge role in blood sugar control. It can

5:10 role in blood sugar control. It can

5:10 role in blood sugar control. It can either release stored glucose into the

5:12 either release stored glucose into the

5:12 either release stored glucose into the bloodstream or absorb excess glucose and

5:14 bloodstream or absorb excess glucose and

5:14 bloodstream or absorb excess glucose and store it safely. Trigonelline nudges the

5:17 store it safely. Trigonelline nudges the

5:17 store it safely. Trigonelline nudges the liver toward the second option. A 2022

5:20 liver toward the second option. A 2022

5:21 liver toward the second option. A 2022 study published in the European Journal

5:23 study published in the European Journal

5:23 study published in the European Journal of Nutrition found that trigonelline

5:25 of Nutrition found that trigonelline

5:25 of Nutrition found that trigonelline supplementation significantly improved

5:28 supplementation significantly improved

5:28 supplementation significantly improved fasting glucose levels in adults with

5:30 fasting glucose levels in adults with

5:30 fasting glucose levels in adults with metabolic syndrome, a condition

5:32 metabolic syndrome, a condition

5:32 metabolic syndrome, a condition extremely common in people over 60. And

5:35 extremely common in people over 60. And

5:35 extremely common in people over 60. And here's something remarkable about coffee

5:37 here's something remarkable about coffee

5:37 here's something remarkable about coffee that most people overlook. Decaffeinated

5:40 that most people overlook. Decaffeinated

5:41 that most people overlook. Decaffeinated coffee contains just as much chlorogenic

5:43 coffee contains just as much chlorogenic

5:43 coffee contains just as much chlorogenic acid and trigonelline as regular coffee.

5:46 acid and trigonelline as regular coffee.

5:46 acid and trigonelline as regular coffee. This is crucial for seniors who are

5:48 This is crucial for seniors who are

5:48 This is crucial for seniors who are sensitive to caffeine or have been told

5:51 sensitive to caffeine or have been told

5:51 sensitive to caffeine or have been told by their doctor to reduce their intake.

5:53 by their doctor to reduce their intake.

5:53 by their doctor to reduce their intake. The blood sugar benefits of coffee have

5:55 The blood sugar benefits of coffee have

5:55 The blood sugar benefits of coffee have almost nothing to do with caffeine.

5:57 almost nothing to do with caffeine.

5:57 almost nothing to do with caffeine. They're driven by these other compounds

5:59 They're driven by these other compounds

5:59 They're driven by these other compounds entirely. Now, I said almost because

6:02 entirely. Now, I said almost because

6:02 entirely. Now, I said almost because caffeine does play a role, just not

6:04 caffeine does play a role, just not

6:04 caffeine does play a role, just not always a good one, and that leads us

6:06 always a good one, and that leads us

6:06 always a good one, and that leads us directly to the mistakes.

6:09 directly to the mistakes.

6:09 directly to the mistakes. The three mistakes seniors make with

6:11 The three mistakes seniors make with

6:11 The three mistakes seniors make with coffee.

6:13 coffee.

6:13 coffee. I want to tell you about a patient I'll

6:15 I want to tell you about a patient I'll

6:15 I want to tell you about a patient I'll call Walter. 74 years old, a retired

6:18 call Walter. 74 years old, a retired

6:18 call Walter. 74 years old, a retired engineer, sharp as a tack, and

6:21 engineer, sharp as a tack, and

6:21 engineer, sharp as a tack, and completely baffled by his blood sugar

6:23 completely baffled by his blood sugar

6:23 completely baffled by his blood sugar numbers. Walter had read about coffee's

6:25 numbers. Walter had read about coffee's

6:25 numbers. Walter had read about coffee's benefits online. He was proud of his

6:27 benefits online. He was proud of his

6:27 benefits online. He was proud of his three-cup-a-day habit. He walked every

6:30 three-cup-a-day habit. He walked every

6:30 three-cup-a-day habit. He walked every morning. He'd cut back on bread. By all

6:32 morning. He'd cut back on bread. By all

6:32 morning. He'd cut back on bread. By all accounts, he was doing everything right,

6:34 accounts, he was doing everything right,

6:34 accounts, he was doing everything right, and yet his fasting glucose was stuck at

6:37 and yet his fasting glucose was stuck at

6:37 and yet his fasting glucose was stuck at 142. His A1C, the three-month blood

6:40 142. His A1C, the three-month blood

6:40 142. His A1C, the three-month blood sugar average, had climbed to 7.3%.

6:44 sugar average, had climbed to 7.3%.

6:44 sugar average, had climbed to 7.3%. His doctor was talking about increasing

6:45 His doctor was talking about increasing

6:45 His doctor was talking about increasing his medication. When I sat down with

6:47 his medication. When I sat down with

6:47 his medication. When I sat down with Walter and went through his day hour by

6:50 Walter and went through his day hour by

6:50 Walter and went through his day hour by hour, I found three things, three habits

6:52 hour, I found three things, three habits

6:52 hour, I found three things, three habits that were undermining everything else he

6:54 that were undermining everything else he

6:54 that were undermining everything else he was doing. And when I tell you what they

6:56 was doing. And when I tell you what they

6:56 was doing. And when I tell you what they were, I want you to think honestly about

6:58 were, I want you to think honestly about

6:58 were, I want you to think honestly about whether any of them sound familiar.

7:01 whether any of them sound familiar.

7:01 whether any of them sound familiar. Mistake number one, the first thing in

7:04 Mistake number one, the first thing in

7:04 Mistake number one, the first thing in the morning cup.

7:05 the morning cup.

7:05 the morning cup. Walter's alarm went off at 6:15 a.m. By

7:08 Walter's alarm went off at 6:15 a.m. By

7:08 Walter's alarm went off at 6:15 a.m. By 6:20, he had the coffee maker running.

7:11 6:20, he had the coffee maker running.

7:11 6:20, he had the coffee maker running. By 6:25, he was drinking his first cup

7:14 By 6:25, he was drinking his first cup

7:14 By 6:25, he was drinking his first cup and before he'd eaten a single thing.

7:16 and before he'd eaten a single thing.

7:16 and before he'd eaten a single thing. This feels perfectly normal. Millions of

7:18 This feels perfectly normal. Millions of

7:18 This feels perfectly normal. Millions of people do it, but here's what's actually

7:20 people do it, but here's what's actually

7:20 people do it, but here's what's actually happening in your body at that moment.

7:22 happening in your body at that moment.

7:22 happening in your body at that moment. From roughly 4:00 a.m. to 8:00 a.m.,

7:25 From roughly 4:00 a.m. to 8:00 a.m.,

7:25 From roughly 4:00 a.m. to 8:00 a.m., your body is in something called the

7:27 your body is in something called the

7:27 your body is in something called the dawn phenomenon. Your adrenal glands are

7:29 dawn phenomenon. Your adrenal glands are

7:29 dawn phenomenon. Your adrenal glands are naturally releasing cortisol, your

7:31 naturally releasing cortisol, your

7:31 naturally releasing cortisol, your wake-up hormone, which signals your

7:33 wake-up hormone, which signals your

7:33 wake-up hormone, which signals your liver to dump stored glucose into the

7:35 liver to dump stored glucose into the

7:35 liver to dump stored glucose into the bloodstream. This is your body's way of

7:38 bloodstream. This is your body's way of

7:38 bloodstream. This is your body's way of giving you energy to start the day. It

7:40 giving you energy to start the day. It

7:40 giving you energy to start the day. It happens whether you eat or not. Your

7:42 happens whether you eat or not. Your

7:42 happens whether you eat or not. Your fasting blood sugar is already elevated

7:44 fasting blood sugar is already elevated

7:44 fasting blood sugar is already elevated in the early morning hours. This is

7:45 in the early morning hours. This is

7:45 in the early morning hours. This is completely normal. Now, what does

7:47 completely normal. Now, what does

7:47 completely normal. Now, what does caffeine do? It stimulates those same

7:49 caffeine do? It stimulates those same

7:49 caffeine do? It stimulates those same adrenal glands and amplifies the

7:50 adrenal glands and amplifies the

7:51 adrenal glands and amplifies the cortisol response, which tells the liver

7:52 cortisol response, which tells the liver

7:53 cortisol response, which tells the liver to release even more glucose. A study

7:55 to release even more glucose. A study

7:55 to release even more glucose. A study published in the British Journal of

7:56 published in the British Journal of

7:56 published in the British Journal of Nutrition tracked continuous glucose

7:59 Nutrition tracked continuous glucose

7:59 Nutrition tracked continuous glucose monitors in healthy adults and found

8:01 monitors in healthy adults and found

8:01 monitors in healthy adults and found that drinking caffeinated coffee first

8:03 that drinking caffeinated coffee first

8:03 that drinking caffeinated coffee first thing in the morning, before eating,

8:05 thing in the morning, before eating,

8:05 thing in the morning, before eating, increased blood glucose by an average of

8:07 increased blood glucose by an average of

8:07 increased blood glucose by an average of 29 mg per deciliter

8:12 compared to mornings when they didn't

8:13 compared to mornings when they didn't

8:13 compared to mornings when they didn't drink coffee. In people with insulin

8:15 drink coffee. In people with insulin

8:15 drink coffee. In people with insulin resistance, the spike was even higher.

8:18 resistance, the spike was even higher.

8:18 resistance, the spike was even higher. You haven't eaten a single bite of food.

8:20 You haven't eaten a single bite of food.

8:20 You haven't eaten a single bite of food. Your blood sugar is already elevated

8:22 Your blood sugar is already elevated

8:22 Your blood sugar is already elevated from the dawn phenomenon, and then you

8:24 from the dawn phenomenon, and then you

8:24 from the dawn phenomenon, and then you pour caffeine on top of it, amplifying

8:26 pour caffeine on top of it, amplifying

8:26 pour caffeine on top of it, amplifying the effect further. This is why so many

8:29 the effect further. This is why so many

8:29 the effect further. This is why so many seniors are confused when their fasting

8:31 seniors are confused when their fasting

8:31 seniors are confused when their fasting glucose is high in the morning despite

8:33 glucose is high in the morning despite

8:33 glucose is high in the morning despite eating carefully the night before. It's

8:35 eating carefully the night before. It's

8:35 eating carefully the night before. It's not last night's dinner. It's this

8:37 not last night's dinner. It's this

8:37 not last night's dinner. It's this morning's coffee, drunk at the wrong

8:39 morning's coffee, drunk at the wrong

8:39 morning's coffee, drunk at the wrong time on an empty stomach. The fix is

8:41 time on an empty stomach. The fix is

8:41 time on an empty stomach. The fix is simple, and I'll give it to you shortly.

8:44 simple, and I'll give it to you shortly.

8:44 simple, and I'll give it to you shortly. Before we continue, tell me your name

8:46 Before we continue, tell me your name

8:46 Before we continue, tell me your name and where you're watching from. I read

8:48 and where you're watching from. I read

8:48 and where you're watching from. I read every comment, and I'd love to know who

8:50 every comment, and I'd love to know who

8:50 every comment, and I'd love to know who I'm helping today. the sweet additions.

8:54 I'm helping today. the sweet additions.

8:54 I'm helping today. the sweet additions. Walter's second mistake, one heaping

8:56 Walter's second mistake, one heaping

8:56 Walter's second mistake, one heaping teaspoon of sugar in each cup. Plus, on

8:59 teaspoon of sugar in each cup. Plus, on

8:59 teaspoon of sugar in each cup. Plus, on the weekends, a splash of flavored

9:01 the weekends, a splash of flavored

9:01 the weekends, a splash of flavored creamer. I know, one teaspoon doesn't

9:04 creamer. I know, one teaspoon doesn't

9:04 creamer. I know, one teaspoon doesn't sound like much, but consider this. One

9:06 sound like much, but consider this. One

9:06 sound like much, but consider this. One teaspoon of sugar is about 4 g of pure

9:08 teaspoon of sugar is about 4 g of pure

9:08 teaspoon of sugar is about 4 g of pure glucose. It hits your bloodstream fast

9:11 glucose. It hits your bloodstream fast

9:11 glucose. It hits your bloodstream fast because there's no fiber, no fat, no

9:13 because there's no fiber, no fat, no

9:13 because there's no fiber, no fat, no protein to slow it down. In a coffee

9:16 protein to slow it down. In a coffee

9:16 protein to slow it down. In a coffee cup, it's basically dissolved glucose

9:18 cup, it's basically dissolved glucose

9:18 cup, it's basically dissolved glucose delivered directly to your intestine.

9:20 delivered directly to your intestine.

9:20 delivered directly to your intestine. And here's the cruel irony, you're

9:22 And here's the cruel irony, you're

9:22 And here's the cruel irony, you're drinking coffee specifically because of

9:24 drinking coffee specifically because of

9:24 drinking coffee specifically because of chlorogenic acid's ability to slow

9:26 chlorogenic acid's ability to slow

9:26 chlorogenic acid's ability to slow glucose absorption. Then you drop pure

9:29 glucose absorption. Then you drop pure

9:29 glucose absorption. Then you drop pure sugar directly into the same liquid. The

9:31 sugar directly into the same liquid. The

9:31 sugar directly into the same liquid. The chlorogenic acid slows down the

9:33 chlorogenic acid slows down the

9:33 chlorogenic acid slows down the digestion of complex carbs. It doesn't

9:36 digestion of complex carbs. It doesn't

9:36 digestion of complex carbs. It doesn't neutralize straight glucose. You've just

9:39 neutralize straight glucose. You've just

9:39 neutralize straight glucose. You've just spiked yourself. A major analysis

9:41 spiked yourself. A major analysis

9:41 spiked yourself. A major analysis published in the American Journal of

9:43 published in the American Journal of

9:43 published in the American Journal of Clinical Nutrition in 2024 examined

9:46 Clinical Nutrition in 2024 examined

9:46 Clinical Nutrition in 2024 examined coffee consumption patterns in over

9:47 coffee consumption patterns in over

9:48 coffee consumption patterns in over 200,000 adults and found that coffee

9:50 200,000 adults and found that coffee

9:50 200,000 adults and found that coffee without any additives was significantly

9:53 without any additives was significantly

9:53 without any additives was significantly associated with lower diabetes risk. But

9:56 associated with lower diabetes risk. But

9:56 associated with lower diabetes risk. But this protective effect was substantially

9:58 this protective effect was substantially

9:59 this protective effect was substantially diminished when coffee contained added

10:01 diminished when coffee contained added

10:01 diminished when coffee contained added sugar. Sweetened coffee, the study

10:03 sugar. Sweetened coffee, the study

10:03 sugar. Sweetened coffee, the study concluded, was metabolically closer to a

10:05 concluded, was metabolically closer to a

10:06 concluded, was metabolically closer to a sugary beverage than to plain coffee.

10:08 sugary beverage than to plain coffee.

10:08 sugary beverage than to plain coffee. What about artificial sweeteners? This

10:10 What about artificial sweeteners? This

10:10 What about artificial sweeteners? This is where it gets interesting and a

10:12 is where it gets interesting and a

10:12 is where it gets interesting and a little uncomfortable. A growing body of

10:15 little uncomfortable. A growing body of

10:15 little uncomfortable. A growing body of research suggests that common artificial

10:17 research suggests that common artificial

10:17 research suggests that common artificial sweeteners like sucralose and aspartame

10:20 sweeteners like sucralose and aspartame

10:20 sweeteners like sucralose and aspartame can alter the gut microbiome, the

10:23 can alter the gut microbiome, the

10:23 can alter the gut microbiome, the community of bacteria in your intestines

10:26 community of bacteria in your intestines

10:26 community of bacteria in your intestines that plays a direct role in how your

10:28 that plays a direct role in how your

10:28 that plays a direct role in how your body handles glucose.

10:30 body handles glucose.

10:30 body handles glucose. A 2022 study published in Cell found

10:32 A 2022 study published in Cell found

10:32 A 2022 study published in Cell found that even short-term consumption of

10:34 that even short-term consumption of

10:34 that even short-term consumption of sucralose and saccharin caused

10:36 sucralose and saccharin caused

10:36 sucralose and saccharin caused measurable disruptions in the gut

10:38 measurable disruptions in the gut

10:38 measurable disruptions in the gut microbiome and impaired glucose

10:40 microbiome and impaired glucose

10:40 microbiome and impaired glucose responses in some participants. The

10:42 responses in some participants. The

10:42 responses in some participants. The research isn't fully settled, but

10:44 research isn't fully settled, but

10:44 research isn't fully settled, but there's enough evidence here that I tell

10:46 there's enough evidence here that I tell

10:46 there's enough evidence here that I tell my patients, if you want the full blood

10:48 my patients, if you want the full blood

10:48 my patients, if you want the full blood sugar benefit of your coffee, drink it

10:51 sugar benefit of your coffee, drink it

10:51 sugar benefit of your coffee, drink it plain. If that feels unbearable right

10:53 plain. If that feels unbearable right

10:53 plain. If that feels unbearable right now, try a small amount of pure stevia,

10:56 now, try a small amount of pure stevia,

10:56 now, try a small amount of pure stevia, the only sweetener that currently shows

10:58 the only sweetener that currently shows

10:58 the only sweetener that currently shows a neutral to slightly beneficial effect

11:00 a neutral to slightly beneficial effect

11:00 a neutral to slightly beneficial effect on gut bacteria and glucose metabolism.

11:03 on gut bacteria and glucose metabolism.

11:03 on gut bacteria and glucose metabolism. If you're still here with me and finding

11:04 If you're still here with me and finding

11:04 If you're still here with me and finding this helpful, take a moment to type two

11:06 this helpful, take a moment to type two

11:07 this helpful, take a moment to type two in the comments. It lets me know you're

11:08 in the comments. It lets me know you're

11:08 in the comments. It lets me know you're watching and getting value from this.

11:11 watching and getting value from this.

11:11 watching and getting value from this. Mistake number three, the late afternoon

11:13 Mistake number three, the late afternoon

11:13 Mistake number three, the late afternoon or evening cup. Walter's third mistake

11:15 or evening cup. Walter's third mistake

11:15 or evening cup. Walter's third mistake was one I see constantly. He had a

11:17 was one I see constantly. He had a

11:17 was one I see constantly. He had a second cup at 3:00 p.m. and sometimes a

11:20 second cup at 3:00 p.m. and sometimes a

11:20 second cup at 3:00 p.m. and sometimes a third at 7:00 p.m. "I've been drinking

11:23 third at 7:00 p.m. "I've been drinking

11:23 third at 7:00 p.m. "I've been drinking coffee all my life," he told me. "It

11:25 coffee all my life," he told me. "It

11:25 coffee all my life," he told me. "It doesn't even affect my sleep anymore."

11:28 doesn't even affect my sleep anymore."

11:28 doesn't even affect my sleep anymore." Walter was wrong about that, and I say

11:30 Walter was wrong about that, and I say

11:30 Walter was wrong about that, and I say that kindly because most people who

11:31 that kindly because most people who

11:32 that kindly because most people who think caffeine doesn't affect their

11:33 think caffeine doesn't affect their

11:33 think caffeine doesn't affect their sleep anymore are actually sleeping

11:35 sleep anymore are actually sleeping

11:35 sleep anymore are actually sleeping poorly. They just can't remember what

11:37 poorly. They just can't remember what

11:37 poorly. They just can't remember what good sleep feels like. Here's the

11:39 good sleep feels like. Here's the

11:39 good sleep feels like. Here's the biology. Caffeine's half-life in your

11:41 biology. Caffeine's half-life in your

11:41 biology. Caffeine's half-life in your body is between 5 and 7 hours, but

11:44 body is between 5 and 7 hours, but

11:44 body is between 5 and 7 hours, but here's what most people don't know. As

11:47 here's what most people don't know. As

11:47 here's what most people don't know. As we age, our liver enzymes that

11:49 we age, our liver enzymes that

11:49 we age, our liver enzymes that metabolize caffeine become less

11:51 metabolize caffeine become less

11:51 metabolize caffeine become less efficient. The half-life for many adults

11:53 efficient. The half-life for many adults

11:53 efficient. The half-life for many adults over 65 is closer to 8 or 9 hours. That

11:57 over 65 is closer to 8 or 9 hours. That

11:57 over 65 is closer to 8 or 9 hours. That 3:00 p.m. coffee, a meaningful amount of

12:00 3:00 p.m. coffee, a meaningful amount of

12:00 3:00 p.m. coffee, a meaningful amount of caffeine is still circulating in your

12:02 caffeine is still circulating in your

12:02 caffeine is still circulating in your brain at midnight. Why does this matter

12:04 brain at midnight. Why does this matter

12:04 brain at midnight. Why does this matter for blood sugar? Because the most

12:06 for blood sugar? Because the most

12:06 for blood sugar? Because the most critical time for glucose regulation is

12:08 critical time for glucose regulation is

12:08 critical time for glucose regulation is during deep slow-wave sleep. This is

12:11 during deep slow-wave sleep. This is

12:11 during deep slow-wave sleep. This is when your body replenishes insulin

12:13 when your body replenishes insulin

12:13 when your body replenishes insulin sensitivity, repairs insulin receptors

12:15 sensitivity, repairs insulin receptors

12:15 sensitivity, repairs insulin receptors on your cells, and resets your metabolic

12:18 on your cells, and resets your metabolic

12:18 on your cells, and resets your metabolic hormones.

12:20 hormones.

12:20 hormones. Research published in Diabetes Care

12:22 Research published in Diabetes Care

12:22 Research published in Diabetes Care found that even a single night of poor

12:24 found that even a single night of poor

12:24 found that even a single night of poor sleep reduced insulin sensitivity the

12:27 sleep reduced insulin sensitivity the

12:27 sleep reduced insulin sensitivity the following day by up to 25%. Poor sleep

12:30 following day by up to 25%. Poor sleep

12:30 following day by up to 25%. Poor sleep raises cortisol, which raises glucose.

12:33 raises cortisol, which raises glucose.

12:33 raises cortisol, which raises glucose. It triggers hunger for high-carb foods

12:35 It triggers hunger for high-carb foods

12:35 It triggers hunger for high-carb foods the next day. It reduces the motivation

12:37 the next day. It reduces the motivation

12:38 the next day. It reduces the motivation to move. Sleep deprivation and blood

12:40 to move. Sleep deprivation and blood

12:40 to move. Sleep deprivation and blood sugar dysregulation feed each other in a

12:42 sugar dysregulation feed each other in a

12:42 sugar dysregulation feed each other in a vicious cycle that most seniors are

12:44 vicious cycle that most seniors are

12:44 vicious cycle that most seniors are unknowingly caught in, partly because of

12:46 unknowingly caught in, partly because of

12:46 unknowingly caught in, partly because of a late afternoon coffee habit that feels

12:48 a late afternoon coffee habit that feels

12:48 a late afternoon coffee habit that feels harmless.

12:49 harmless.

12:49 harmless. When I explained all three of these

12:51 When I explained all three of these

12:51 When I explained all three of these mistakes to Walter, he was quiet for a

12:53 mistakes to Walter, he was quiet for a

12:53 mistakes to Walter, he was quiet for a moment. Then he said, "So the coffee

12:55 moment. Then he said, "So the coffee

12:55 moment. Then he said, "So the coffee wasn't helping me. It was working

12:56 wasn't helping me. It was working

12:56 wasn't helping me. It was working against me the whole time?"

12:58 against me the whole time?"

12:58 against me the whole time?" "Not entirely," I told him. "Coffee is

13:00 "Not entirely," I told him. "Coffee is

13:00 "Not entirely," I told him. "Coffee is still a powerful metabolic ally, but

13:03 still a powerful metabolic ally, but

13:03 still a powerful metabolic ally, but only when it's working with your

13:04 only when it's working with your

13:04 only when it's working with your biology, not against it." And I showed

13:06 biology, not against it." And I showed

13:06 biology, not against it." And I showed him exactly how to do that. Eight weeks

13:09 him exactly how to do that. Eight weeks

13:09 him exactly how to do that. Eight weeks later, his fasting glucose dropped from

13:11 later, his fasting glucose dropped from

13:11 later, his fasting glucose dropped from 142 to 118. His A1C went from 7.3% to

13:16 142 to 118. His A1C went from 7.3% to

13:17 142 to 118. His A1C went from 7.3% to 6.8%.

13:18 6.8%.

13:18 6.8%. His doctor described the improvement as

13:20 His doctor described the improvement as

13:20 His doctor described the improvement as remarkable without any change in

13:22 remarkable without any change in

13:23 remarkable without any change in medication. Let me show you what we

13:25 medication. Let me show you what we

13:25 medication. Let me show you what we changed.

13:26 changed.

13:26 changed. Before I share the exact coffee routine,

13:29 Before I share the exact coffee routine,

13:29 Before I share the exact coffee routine, if this is useful to you so far, do me a

13:31 if this is useful to you so far, do me a

13:31 if this is useful to you so far, do me a small favor and hit the like button. It

13:34 small favor and hit the like button. It

13:34 small favor and hit the like button. It helps this information reach more

13:35 helps this information reach more

13:35 helps this information reach more seniors who could genuinely benefit from

13:37 seniors who could genuinely benefit from

13:38 seniors who could genuinely benefit from it. And let me know in the comments, do

13:40 it. And let me know in the comments, do

13:40 it. And let me know in the comments, do you currently drink your coffee black or

13:42 you currently drink your coffee black or

13:42 you currently drink your coffee black or with something added? I read every

13:44 with something added? I read every

13:44 with something added? I read every comment and I'd love to know where

13:45 comment and I'd love to know where

13:45 comment and I'd love to know where you're starting from. All right, let's

13:48 you're starting from. All right, let's

13:48 you're starting from. All right, let's talk about what to do. This isn't a

13:50 talk about what to do. This isn't a

13:50 talk about what to do. This isn't a rigid protocol. It's a flexible

13:52 rigid protocol. It's a flexible

13:52 rigid protocol. It's a flexible framework based on your body's natural

13:54 framework based on your body's natural

13:54 framework based on your body's natural daily rhythms. There are three windows

13:56 daily rhythms. There are three windows

13:56 daily rhythms. There are three windows where coffee has been shown to work most

13:58 where coffee has been shown to work most

13:58 where coffee has been shown to work most powerfully for blood sugar control in

14:00 powerfully for blood sugar control in

14:00 powerfully for blood sugar control in older adults. Window number one, the

14:03 older adults. Window number one, the

14:03 older adults. Window number one, the delayed morning cup, 45 to 90 minutes

14:06 delayed morning cup, 45 to 90 minutes

14:06 delayed morning cup, 45 to 90 minutes after waking.

14:08 after waking.

14:08 after waking. Step one, when you wake up, do not reach

14:10 Step one, when you wake up, do not reach

14:10 Step one, when you wake up, do not reach for coffee. Drink a full glass of water

14:12 for coffee. Drink a full glass of water

14:12 for coffee. Drink a full glass of water first. Let your cortisol peak naturally

14:15 first. Let your cortisol peak naturally

14:15 first. Let your cortisol peak naturally and begin its gradual decline, which

14:17 and begin its gradual decline, which

14:17 and begin its gradual decline, which happens around 30 to 60 minutes after

14:19 happens around 30 to 60 minutes after

14:20 happens around 30 to 60 minutes after waking. Then eat something.

14:22 waking. Then eat something.

14:22 waking. Then eat something. Specifically, something with protein.

14:24 Specifically, something with protein.

14:24 Specifically, something with protein. This doesn't need to be elaborate. A

14:26 This doesn't need to be elaborate. A

14:26 This doesn't need to be elaborate. A soft-boiled egg, plain Greek yogurt, a

14:29 soft-boiled egg, plain Greek yogurt, a

14:29 soft-boiled egg, plain Greek yogurt, a small piece of cheese, even a handful of

14:32 small piece of cheese, even a handful of

14:32 small piece of cheese, even a handful of unsalted nuts. Why protein specifically?

14:35 unsalted nuts. Why protein specifically?

14:35 unsalted nuts. Why protein specifically? When you eat protein before caffeine,

14:37 When you eat protein before caffeine,

14:37 When you eat protein before caffeine, several things happen. First, amino

14:39 several things happen. First, amino

14:39 several things happen. First, amino acids from protein stimulate the release

14:42 acids from protein stimulate the release

14:42 acids from protein stimulate the release of glucagon-like peptide-1, GLP-1, a

14:46 of glucagon-like peptide-1, GLP-1, a

14:46 of glucagon-like peptide-1, GLP-1, a hormone that enhances insulin's

14:48 hormone that enhances insulin's

14:48 hormone that enhances insulin's effectiveness and slows gastric

14:50 effectiveness and slows gastric

14:50 effectiveness and slows gastric emptying, meaning food moves through

14:52 emptying, meaning food moves through

14:52 emptying, meaning food moves through your digestive system more slowly.

14:54 your digestive system more slowly.

14:54 your digestive system more slowly. Second, protein blunts the cortisol

14:56 Second, protein blunts the cortisol

14:56 Second, protein blunts the cortisol response to caffeine, reducing the

14:58 response to caffeine, reducing the

14:58 response to caffeine, reducing the liver's glucose dump. Third, protein

15:01 liver's glucose dump. Third, protein

15:01 liver's glucose dump. Third, protein alone has almost zero impact on blood

15:03 alone has almost zero impact on blood

15:03 alone has almost zero impact on blood sugar. So you're providing your body

15:05 sugar. So you're providing your body

15:05 sugar. So you're providing your body fuel without a glucose spike. After your

15:07 fuel without a glucose spike. After your

15:08 fuel without a glucose spike. After your protein, then drink your plain black

15:10 protein, then drink your plain black

15:10 protein, then drink your plain black coffee. Here's a practical bonus. If you

15:12 coffee. Here's a practical bonus. If you

15:12 coffee. Here's a practical bonus. If you can add a quarter teaspoon of cinnamon

15:14 can add a quarter teaspoon of cinnamon

15:14 can add a quarter teaspoon of cinnamon to your coffee at this stage, do it.

15:17 to your coffee at this stage, do it.

15:17 to your coffee at this stage, do it. Ceylon cinnamon, not the cassia variety,

15:19 Ceylon cinnamon, not the cassia variety,

15:19 Ceylon cinnamon, not the cassia variety, contains compounds called type A

15:22 contains compounds called type A

15:22 contains compounds called type A procyanidins that partially mimic

15:24 procyanidins that partially mimic

15:24 procyanidins that partially mimic insulin activity and have been shown in

15:26 insulin activity and have been shown in

15:26 insulin activity and have been shown in multiple clinical trials to improve

15:29 multiple clinical trials to improve

15:29 multiple clinical trials to improve fasting glucose. A meta-analysis

15:31 fasting glucose. A meta-analysis

15:31 fasting glucose. A meta-analysis published in the Journal of Diabetes

15:33 published in the Journal of Diabetes

15:33 published in the Journal of Diabetes Science and Technology found that daily

15:35 Science and Technology found that daily

15:35 Science and Technology found that daily cinnamon supplementation reduced fasting

15:38 cinnamon supplementation reduced fasting

15:38 cinnamon supplementation reduced fasting blood glucose by an average of 10 mg/dL

15:41 blood glucose by an average of 10 mg/dL

15:41 blood glucose by an average of 10 mg/dL in people with type 2 diabetes. That's

15:43 in people with type 2 diabetes. That's

15:43 in people with type 2 diabetes. That's not trivial and it costs almost nothing.

15:45 not trivial and it costs almost nothing.

15:45 not trivial and it costs almost nothing. If you're still here with me and finding

15:47 If you're still here with me and finding

15:47 If you're still here with me and finding this helpful, take a moment to type one

15:50 this helpful, take a moment to type one

15:50 this helpful, take a moment to type one in the comments. It lets me know you're

15:51 in the comments. It lets me know you're

15:51 in the comments. It lets me know you're watching and getting value from this.

15:54 watching and getting value from this.

15:54 watching and getting value from this. Window number two, the pre-meal coffee,

15:56 Window number two, the pre-meal coffee,

15:57 Window number two, the pre-meal coffee, 20 to 30 minutes before lunch. This is

15:59 20 to 30 minutes before lunch. This is

15:59 20 to 30 minutes before lunch. This is the window Walter had never heard of. I

16:02 the window Walter had never heard of. I

16:02 the window Walter had never heard of. I call it the metabolic prep window and

16:04 call it the metabolic prep window and

16:04 call it the metabolic prep window and it's one of the most underutilized

16:06 it's one of the most underutilized

16:06 it's one of the most underutilized strategies for post-meal glucose

16:08 strategies for post-meal glucose

16:08 strategies for post-meal glucose control.

16:09 control.

16:09 control. About 20 to 30 minutes before your

16:11 About 20 to 30 minutes before your

16:11 About 20 to 30 minutes before your largest meal of the day, usually lunch

16:13 largest meal of the day, usually lunch

16:13 largest meal of the day, usually lunch for seniors, drink a small cup of plain

16:16 for seniors, drink a small cup of plain

16:16 for seniors, drink a small cup of plain black coffee. Here's what's happening

16:18 black coffee. Here's what's happening

16:18 black coffee. Here's what's happening during that 20-minute window. The

16:20 during that 20-minute window. The

16:20 during that 20-minute window. The chlorogenic acid and trigonelline are

16:22 chlorogenic acid and trigonelline are

16:22 chlorogenic acid and trigonelline are being absorbed into your intestinal

16:24 being absorbed into your intestinal

16:24 being absorbed into your intestinal lining. The alpha-glucosidase enzyme

16:27 lining. The alpha-glucosidase enzyme

16:27 lining. The alpha-glucosidase enzyme that breaks down carbohydrates is being

16:29 that breaks down carbohydrates is being

16:29 that breaks down carbohydrates is being partially inhibited. Your liver is being

16:32 partially inhibited. Your liver is being

16:32 partially inhibited. Your liver is being primed to manage incoming glucose more

16:34 primed to manage incoming glucose more

16:34 primed to manage incoming glucose more efficiently. Then when you eat your

16:35 efficiently. Then when you eat your

16:36 efficiently. Then when you eat your lunch, you're eating into a primed

16:37 lunch, you're eating into a primed

16:37 lunch, you're eating into a primed metabolic environment. A clinical study

16:40 metabolic environment. A clinical study

16:40 metabolic environment. A clinical study conducted at the University of Guelph

16:42 conducted at the University of Guelph

16:42 conducted at the University of Guelph found that consuming coffee 30 minutes

16:45 found that consuming coffee 30 minutes

16:45 found that consuming coffee 30 minutes before a high-carbohydrate meal

16:47 before a high-carbohydrate meal

16:47 before a high-carbohydrate meal significantly reduced the 2-hour

16:49 significantly reduced the 2-hour

16:49 significantly reduced the 2-hour post-meal glucose area under the curve,

16:52 post-meal glucose area under the curve,

16:52 post-meal glucose area under the curve, a precise measure of how much your blood

16:54 a precise measure of how much your blood

16:54 a precise measure of how much your blood sugar spikes and for how long compared

16:57 sugar spikes and for how long compared

16:57 sugar spikes and for how long compared to drinking no coffee or drinking coffee

17:00 to drinking no coffee or drinking coffee

17:00 to drinking no coffee or drinking coffee with the meal. The timing matters.

17:02 with the meal. The timing matters.

17:03 with the meal. The timing matters. Coffee during the meal or after, it

17:05 Coffee during the meal or after, it

17:05 Coffee during the meal or after, it doesn't produce the same effect. It's

17:07 doesn't produce the same effect. It's

17:07 doesn't produce the same effect. It's the pre-meal window that allows the

17:09 the pre-meal window that allows the

17:10 the pre-meal window that allows the protective compounds to position

17:11 protective compounds to position

17:11 protective compounds to position themselves before the glucose arrives.

17:15 themselves before the glucose arrives.

17:15 themselves before the glucose arrives. Window number three, the post-exercise

17:18 Window number three, the post-exercise

17:18 Window number three, the post-exercise cup.

17:19 cup.

17:19 cup. This one requires a little lifestyle

17:22 This one requires a little lifestyle

17:22 This one requires a little lifestyle context, but I want to share it because

17:24 context, but I want to share it because

17:24 context, but I want to share it because it represents a genuinely powerful

17:26 it represents a genuinely powerful

17:27 it represents a genuinely powerful synergy that most people have never

17:29 synergy that most people have never

17:29 synergy that most people have never heard of.

17:30 heard of.

17:30 heard of. If you do any form of physical activity,

17:33 If you do any form of physical activity,

17:33 If you do any form of physical activity, a 20-minute walk, a gentle swim, some

17:36 a 20-minute walk, a gentle swim, some

17:36 a 20-minute walk, a gentle swim, some light stretching with resistance, there

17:38 light stretching with resistance, there

17:38 light stretching with resistance, there is a specific window immediately after

17:40 is a specific window immediately after

17:40 is a specific window immediately after exercise where your muscles are

17:41 exercise where your muscles are

17:41 exercise where your muscles are metabolically hungry. During and after

17:44 metabolically hungry. During and after

17:44 metabolically hungry. During and after exercise, your muscle cells open glucose

17:47 exercise, your muscle cells open glucose

17:47 exercise, your muscle cells open glucose transporters called GLUT4. These are

17:49 transporters called GLUT4. These are

17:49 transporters called GLUT4. These are essentially doors in the cell membrane

17:52 essentially doors in the cell membrane

17:52 essentially doors in the cell membrane that allow glucose to enter without

17:54 that allow glucose to enter without

17:54 that allow glucose to enter without requiring insulin.

17:55 requiring insulin.

17:55 requiring insulin. It's one of the most powerful natural

17:57 It's one of the most powerful natural

17:57 It's one of the most powerful natural mechanisms for clearing glucose from the

17:59 mechanisms for clearing glucose from the

17:59 mechanisms for clearing glucose from the blood that exists in the human body.

18:01 blood that exists in the human body.

18:01 blood that exists in the human body. Research from the University of Bath

18:03 Research from the University of Bath

18:03 Research from the University of Bath found that drinking a moderate amount of

18:05 found that drinking a moderate amount of

18:05 found that drinking a moderate amount of caffeinated coffee immediately after

18:07 caffeinated coffee immediately after

18:07 caffeinated coffee immediately after exercise enhanced this GLUT4 activity,

18:10 exercise enhanced this GLUT4 activity,

18:11 exercise enhanced this GLUT4 activity, essentially extending the muscle's

18:12 essentially extending the muscle's

18:12 essentially extending the muscle's glucose-absorbing window by an

18:14 glucose-absorbing window by an

18:14 glucose-absorbing window by an additional 30 to 45 minutes. So for

18:17 additional 30 to 45 minutes. So for

18:17 additional 30 to 45 minutes. So for seniors who walk in the morning or

18:19 seniors who walk in the morning or

18:19 seniors who walk in the morning or afternoon, have your post-exercise

18:21 afternoon, have your post-exercise

18:21 afternoon, have your post-exercise coffee within 30 minutes of finishing

18:23 coffee within 30 minutes of finishing

18:23 coffee within 30 minutes of finishing your activity. Drink it plain. Your

18:26 your activity. Drink it plain. Your

18:26 your activity. Drink it plain. Your muscles will use the caffeine to absorb

18:28 muscles will use the caffeine to absorb

18:28 muscles will use the caffeine to absorb glucose more efficiently with or without

18:31 glucose more efficiently with or without

18:31 glucose more efficiently with or without insulin involvement. This combination of

18:33 insulin involvement. This combination of

18:33 insulin involvement. This combination of movement plus post-exercise coffee is,

18:36 movement plus post-exercise coffee is,

18:36 movement plus post-exercise coffee is, frankly, one of the most blood sugar

18:38 frankly, one of the most blood sugar

18:38 frankly, one of the most blood sugar friendly habits I know of.

18:41 friendly habits I know of.

18:41 friendly habits I know of. And it costs nothing.

18:44 And it costs nothing.

18:44 And it costs nothing. I want to tell you about one more

18:45 I want to tell you about one more

18:45 I want to tell you about one more patient before we wrap up because I

18:48 patient before we wrap up because I

18:48 patient before we wrap up because I think her story is the one that will

18:50 think her story is the one that will

18:50 think her story is the one that will stick with you. Margaret was 69, a

18:53 stick with you. Margaret was 69, a

18:53 stick with you. Margaret was 69, a retired librarian. She came to me not

18:56 retired librarian. She came to me not

18:56 retired librarian. She came to me not because she'd been diagnosed with

18:58 because she'd been diagnosed with

18:58 because she'd been diagnosed with diabetes, her numbers were still in the

19:00 diabetes, her numbers were still in the

19:00 diabetes, her numbers were still in the pre-diabetes range, but because she'd

19:02 pre-diabetes range, but because she'd

19:02 pre-diabetes range, but because she'd watched her husband go through the

19:03 watched her husband go through the

19:03 watched her husband go through the disease for 12 years and she was

19:05 disease for 12 years and she was

19:05 disease for 12 years and she was terrified of following the same path.

19:08 terrified of following the same path.

19:08 terrified of following the same path. Her current morning routine, wake up,

19:10 Her current morning routine, wake up,

19:10 Her current morning routine, wake up, immediately have two cups of instant

19:12 immediately have two cups of instant

19:12 immediately have two cups of instant sweetened coffee, skip breakfast, then

19:15 sweetened coffee, skip breakfast, then

19:15 sweetened coffee, skip breakfast, then have a large bowl of oatmeal with honey

19:16 have a large bowl of oatmeal with honey

19:16 have a large bowl of oatmeal with honey around 10:00 a.m., afternoon coffee with

19:19 around 10:00 a.m., afternoon coffee with

19:19 around 10:00 a.m., afternoon coffee with a biscuit, evenings chamomile tea with

19:22 a biscuit, evenings chamomile tea with

19:22 a biscuit, evenings chamomile tea with sugar. Her fasting glucose was 118, her

19:25 sugar. Her fasting glucose was 118, her

19:25 sugar. Her fasting glucose was 118, her A1C was 6.1%.

19:28 A1C was 6.1%.

19:28 A1C was 6.1%. Not diabetic, but clearly trending in

19:29 Not diabetic, but clearly trending in

19:30 Not diabetic, but clearly trending in that direction. We made five changes to

19:32 that direction. We made five changes to

19:32 that direction. We made five changes to her coffee habit. No medication

19:34 her coffee habit. No medication

19:34 her coffee habit. No medication adjustment, no radical diet overhaul.

19:36 adjustment, no radical diet overhaul.

19:36 adjustment, no radical diet overhaul. One, switched from instant sweetened

19:38 One, switched from instant sweetened

19:39 One, switched from instant sweetened coffee to fresh ground plain.

19:42 coffee to fresh ground plain.

19:42 coffee to fresh ground plain. Two, moved the morning coffee back by 60

19:44 Two, moved the morning coffee back by 60

19:44 Two, moved the morning coffee back by 60 minutes, eaten after a boiled egg.

19:47 minutes, eaten after a boiled egg.

19:47 minutes, eaten after a boiled egg. Three, introduced a small pre-lunch

19:49 Three, introduced a small pre-lunch

19:49 Three, introduced a small pre-lunch coffee 25 minutes before eating. Four,

19:52 coffee 25 minutes before eating. Four,

19:52 coffee 25 minutes before eating. Four, eliminated the afternoon coffee entirely

19:55 eliminated the afternoon coffee entirely

19:55 eliminated the afternoon coffee entirely and replaced it with a short 20-minute

19:57 and replaced it with a short 20-minute

19:57 and replaced it with a short 20-minute walk. Five, added a post-walk herbal tea

20:01 walk. Five, added a post-walk herbal tea

20:01 walk. Five, added a post-walk herbal tea in the evening with no sweetener. 12

20:03 in the evening with no sweetener. 12

20:03 in the evening with no sweetener. 12 weeks later, her fasting glucose was 98,

20:06 weeks later, her fasting glucose was 98,

20:06 weeks later, her fasting glucose was 98, normal. Her A1C dropped to 5.7%.

20:10 normal. Her A1C dropped to 5.7%.

20:11 normal. Her A1C dropped to 5.7%. She called my office to tell me she

20:12 She called my office to tell me she

20:12 She called my office to tell me she felt, in her words, like I got 10 years

20:14 felt, in her words, like I got 10 years

20:15 felt, in her words, like I got 10 years back. Her energy was better, her brain

20:17 back. Her energy was better, her brain

20:17 back. Her energy was better, her brain fog had cleared, she was sleeping more

20:19 fog had cleared, she was sleeping more

20:19 fog had cleared, she was sleeping more deeply. Margaret didn't reverse

20:21 deeply. Margaret didn't reverse

20:21 deeply. Margaret didn't reverse prediabetes with medication, she

20:23 prediabetes with medication, she

20:23 prediabetes with medication, she reversed it by aligning her coffee

20:25 reversed it by aligning her coffee

20:25 reversed it by aligning her coffee habits with her biology. Before I close,

20:28 habits with her biology. Before I close,

20:28 habits with her biology. Before I close, I want to say something clearly because

20:30 I want to say something clearly because

20:30 I want to say something clearly because I think it matters. Everything in this

20:32 I think it matters. Everything in this

20:32 I think it matters. Everything in this video is grounded in published clinical

20:35 video is grounded in published clinical

20:35 video is grounded in published clinical research. But everyone's body is

20:37 research. But everyone's body is

20:37 research. But everyone's body is different. If you're currently on

20:39 different. If you're currently on

20:39 different. If you're currently on diabetes medication, metformin, insulin,

20:42 diabetes medication, metformin, insulin,

20:42 diabetes medication, metformin, insulin, GLP-1 agonist, or anything else, please

20:45 GLP-1 agonist, or anything else, please

20:45 GLP-1 agonist, or anything else, please do not change your dosage or stop taking

20:48 do not change your dosage or stop taking

20:48 do not change your dosage or stop taking anything based on this video. Share what

20:51 anything based on this video. Share what

20:51 anything based on this video. Share what you've learned here with your physician.

20:53 you've learned here with your physician.

20:53 you've learned here with your physician. Use it as a starting point for a

20:55 Use it as a starting point for a

20:55 Use it as a starting point for a conversation, not as a substitute for

20:57 conversation, not as a substitute for

20:57 conversation, not as a substitute for medical care.

20:59 medical care.

20:59 medical care. A few other individual considerations,

21:01 A few other individual considerations,

21:01 A few other individual considerations, if you experience heart palpitations,

21:04 if you experience heart palpitations,

21:04 if you experience heart palpitations, trembling, increased anxiety, or

21:06 trembling, increased anxiety, or

21:06 trembling, increased anxiety, or disrupted sleep from coffee, you may be

21:09 disrupted sleep from coffee, you may be

21:09 disrupted sleep from coffee, you may be a slow caffeine metabolizer. This is

21:11 a slow caffeine metabolizer. This is

21:11 a slow caffeine metabolizer. This is determined by a genetic variant in the

21:13 determined by a genetic variant in the

21:13 determined by a genetic variant in the CYP1A2

21:15 CYP1A2

21:15 CYP1A2 enzyme.

21:16 enzyme.

21:16 enzyme. For slow metabolizers, I recommend

21:19 For slow metabolizers, I recommend

21:19 For slow metabolizers, I recommend capping at one cup of regular coffee per

21:21 capping at one cup of regular coffee per

21:21 capping at one cup of regular coffee per day or switching entirely to

21:23 day or switching entirely to

21:23 day or switching entirely to high-quality decaf, which retains the

21:26 high-quality decaf, which retains the

21:26 high-quality decaf, which retains the chlorogenic acid and trigonelline that

21:28 chlorogenic acid and trigonelline that

21:28 chlorogenic acid and trigonelline that produce the metabolic benefits. If you

21:31 produce the metabolic benefits. If you

21:31 produce the metabolic benefits. If you have GERD, acid reflux, or a sensitive

21:33 have GERD, acid reflux, or a sensitive

21:33 have GERD, acid reflux, or a sensitive stomach, drink your coffee after food,

21:36 stomach, drink your coffee after food,

21:36 stomach, drink your coffee after food, not before.

21:38 not before.

21:38 not before. The pre-meal window strategy can be

21:40 The pre-meal window strategy can be

21:40 The pre-meal window strategy can be modified. Drink your coffee with, rather

21:42 modified. Drink your coffee with, rather

21:43 modified. Drink your coffee with, rather than before, your meal if you have

21:45 than before, your meal if you have

21:45 than before, your meal if you have stomach sensitivity.

21:47 stomach sensitivity.

21:47 stomach sensitivity. If you have kidney disease or have been

21:49 If you have kidney disease or have been

21:49 If you have kidney disease or have been advised to limit certain compounds,

21:52 advised to limit certain compounds,

21:52 advised to limit certain compounds, check with your nephrologist about

21:53 check with your nephrologist about

21:53 check with your nephrologist about coffee intake before making any changes.

21:56 coffee intake before making any changes.

21:56 coffee intake before making any changes. The goal is to find your personal

21:58 The goal is to find your personal

21:58 The goal is to find your personal version of this framework, not to follow

22:00 version of this framework, not to follow

22:00 version of this framework, not to follow it rigidly regardless of how your body

22:02 it rigidly regardless of how your body

22:02 it rigidly regardless of how your body responds.

22:03 responds.

22:03 responds. Let me give you the complete picture in

22:05 Let me give you the complete picture in

22:05 Let me give you the complete picture in one clear summary. What not to do. Don't

22:09 one clear summary. What not to do. Don't

22:09 one clear summary. What not to do. Don't drink coffee the second you wake up.

22:10 drink coffee the second you wake up.

22:11 drink coffee the second you wake up. Your cortisol is already peaking.

22:13 Your cortisol is already peaking.

22:13 Your cortisol is already peaking. Don't add sugar of any kind. You're

22:15 Don't add sugar of any kind. You're

22:15 Don't add sugar of any kind. You're canceling the protective effect of

22:17 canceling the protective effect of

22:17 canceling the protective effect of chlorogenic acid. Don't use artificial

22:20 chlorogenic acid. Don't use artificial

22:20 chlorogenic acid. Don't use artificial sweeteners if you can avoid them. Use a

22:22 sweeteners if you can avoid them. Use a

22:22 sweeteners if you can avoid them. Use a small amount of pure stevia if you need

22:24 small amount of pure stevia if you need

22:24 small amount of pure stevia if you need sweetness. Don't drink coffee after 2:00

22:27 sweetness. Don't drink coffee after 2:00

22:27 sweetness. Don't drink coffee after 2:00 p.m. if your sleep is compromised. Don't

22:29 p.m. if your sleep is compromised. Don't

22:29 p.m. if your sleep is compromised. Don't rely on instant or sachet coffee. Choose

22:32 rely on instant or sachet coffee. Choose

22:32 rely on instant or sachet coffee. Choose fresh ground when possible. What to do.

22:35 fresh ground when possible. What to do.

22:35 fresh ground when possible. What to do. Wake up, drink water, wait 45 to 90

22:39 Wake up, drink water, wait 45 to 90

22:39 Wake up, drink water, wait 45 to 90 minutes.

22:40 minutes.

22:40 minutes. Eat a small protein source first. Eggs,

22:43 Eat a small protein source first. Eggs,

22:43 Eat a small protein source first. Eggs, yogurt, cheese, nuts.

22:46 yogurt, cheese, nuts.

22:46 yogurt, cheese, nuts. Then have your plain coffee, optionally

22:48 Then have your plain coffee, optionally

22:48 Then have your plain coffee, optionally with Ceylon cinnamon.

22:50 with Ceylon cinnamon.

22:50 with Ceylon cinnamon. About 20 to 30 minutes before your

22:52 About 20 to 30 minutes before your

22:52 About 20 to 30 minutes before your largest meal, drink a small plain

22:54 largest meal, drink a small plain

22:54 largest meal, drink a small plain coffee.

22:56 coffee.

22:56 coffee. If you exercise, drink a plain coffee

22:58 If you exercise, drink a plain coffee

22:58 If you exercise, drink a plain coffee within 30 minutes of finishing. Keep it

23:00 within 30 minutes of finishing. Keep it

23:00 within 30 minutes of finishing. Keep it to two to four cups maximum per day.

23:03 to two to four cups maximum per day.

23:03 to two to four cups maximum per day. That's it. No supplements, no special

23:06 That's it. No supplements, no special

23:06 That's it. No supplements, no special purchases, no dramatic lifestyle

23:08 purchases, no dramatic lifestyle

23:08 purchases, no dramatic lifestyle overhaul, just coffee. Used

23:10 overhaul, just coffee. Used

23:10 overhaul, just coffee. Used intelligently, timed strategically, kept

23:12 intelligently, timed strategically, kept

23:13 intelligently, timed strategically, kept clean. Your coffee habit already exists.

23:15 clean. Your coffee habit already exists.

23:15 clean. Your coffee habit already exists. We're not asking you to start something

23:16 We're not asking you to start something

23:16 We're not asking you to start something new. We're asking you to shift when and

23:19 new. We're asking you to shift when and

23:19 new. We're asking you to shift when and how you do something you're already

23:20 how you do something you're already

23:20 how you do something you're already doing every single day. And if Walter

23:23 doing every single day. And if Walter

23:23 doing every single day. And if Walter and Margaret's stories tell us anything,

23:25 and Margaret's stories tell us anything,

23:25 and Margaret's stories tell us anything, it's that those small shifts carry

23:26 it's that those small shifts carry

23:27 it's that those small shifts carry extraordinary power.

23:29 extraordinary power.

23:29 extraordinary power. I'm Dr. Franklin. If this video gave you

23:31 I'm Dr. Franklin. If this video gave you

23:31 I'm Dr. Franklin. If this video gave you something valuable, please share it with

23:33 something valuable, please share it with

23:33 something valuable, please share it with someone you care about, a spouse, a

23:35 someone you care about, a spouse, a

23:36 someone you care about, a spouse, a sibling, a parent, a friend who's been

23:38 sibling, a parent, a friend who's been

23:38 sibling, a parent, a friend who's been struggling with their blood sugar. You

23:40 struggling with their blood sugar. You

23:40 struggling with their blood sugar. You might be handing them a tool that

23:42 might be handing them a tool that

23:42 might be handing them a tool that changes something real in their life.

23:44 changes something real in their life.

23:44 changes something real in their life. And if you want to go deeper, my next

23:46 And if you want to go deeper, my next

23:46 And if you want to go deeper, my next video covers the five breakfast foods

23:48 video covers the five breakfast foods

23:48 video covers the five breakfast foods that seniors eat thinking they're

23:50 that seniors eat thinking they're

23:50 that seniors eat thinking they're healthy, but that are quietly driving

23:52 healthy, but that are quietly driving

23:52 healthy, but that are quietly driving blood sugar spikes more than almost

23:54 blood sugar spikes more than almost

23:54 blood sugar spikes more than almost anything else. You won't want to miss

23:57 anything else. You won't want to miss

23:57 anything else. You won't want to miss it. Subscribe, turn on notifications,

23:59 it. Subscribe, turn on notifications,

23:59 it. Subscribe, turn on notifications, and I'll see you there. Take good care

24:01 and I'll see you there. Take good care

24:01 and I'll see you there. Take good care of yourself. You deserve to feel well at

24:04 of yourself. You deserve to feel well at

24:04 of yourself. You deserve to feel well at every age.