Latest news with #AskDoctorZac
New York Post
02-07-2025
- Health
- New York Post
If you drink your coffee at this time, you're doing it wrong
Welcome to Ask Doctor Zac, a weekly column from This week, Dr. Zac Turner deep dives into the best – and worst – time to drink that cup of coffee. QUESTION: Dear Dr. Zac, I love coffee, but I also know it can be a great stimulant to help me get through the day. Is there a science behind what time of the day I can have a coffee when it is most beneficial to give me that extra bit of zing in my step, whether it's getting my work done, going to the gym, or even staying awake at night during a movie? I'm keen for any information you can give me. – Joel, 33, Gawler SA Advertisement ANSWER: Hi Joel, Let me start with the hard truth: most people are drinking coffee at the absolute worst time of the day — and it's sabotaging their energy without them even realizing it. 5 A doctor has warned that most Australians are drinking coffee in the wrong way, and it can have dire consequences. New Africa – Yes, I'm talking about that beloved first thing in the morning coffee. The sacred moment when bleary-eyed Australians stumble toward the kitchen like zombies hunting for espresso. But here's the kicker — that cup might actually be setting you up for a massive crash before morning tea. You're drinking coffee too early — and here's why that's a problem Advertisement You see, your body already has its own built-in coffee machine. It's called cortisol. Every morning, about 30–60 minutes before you wake up, your body starts pumping this natural energy hormone. By the time you've had a stretch and checked your phone, cortisol is peaking, meaning you're already wired (or should be). 5 Dr. Turner said that drinking coffee in the morning will sabotage your energy. Getty Images/iStockphoto Now here's where it gets messy: if you down a coffee during that cortisol surge, you're stacking caffeine on top of your body's natural stimulation. That might sound like a great energy hack, but in reality, it can cause jitteriness, anxiety, and, over time, tolerance. That means your daily double shot is doing less and less for your focus and mood. And let's not even talk about the stomach dramas. Advertisement Oh, and that midmorning slump? The one that hits like a bus around 10 a.m.? Blame early caffeine. When you drink coffee right after waking, there's hardly any fatigue for it to block — so when the caffeine wears off, you fall off a chemical cliff. 5 When you drink coffee right after waking, there's hardly any fatigue for it to block — so when the caffeine wears off, you fall off a chemical cliff. Getty Images/iStockphoto The smarter time to sip The golden window for your first coffee is 60 to 90 minutes after waking. Why? Advertisement • Cortisol has peaked and is gently declining, so caffeine won't tip you over the edge. • Adenosine (your body's 'tiredness' signal) has started to build, and caffeine can finally do its real job of blocking it. Drink it then, and you'll feel more alert, avoid the crash, and ride the caffeine wave like a pro. But what if you hit the gym early? 5 The golden window for your first coffee is 60 to 90 minutes after waking Adobe Stock Now, Joel — if you're one of those rare people who enjoy exercising at sunrise (can't relate, personally), you can bend the rules. Caffeine before training can boost endurance, motivation, and power output, as long as you slept well. Just go easy on the dose. Even half a cup can do the trick. No sleep? Be warned — early caffeine can block leftover adenosine too soon, setting you up for a post-gym nosedive. Sometimes, training without caffeine helps reset your body's sensitivity and prevents dependency. One more thing … stop sipping after 2 p.m. Advertisement Caffeine has a half-life of about six hours, so that innocent 3 p.m. flat white could still be messing with your sleep at 9 p.m. If you're wondering why you're wired at bedtime after the afternoon cup, now you know. Final word 5 If you drink coffee 60-90 minutes after waking up, you'll feel more alert, avoid the crash, and ride the caffeine wave like a pro. Getty Images Your coffee isn't the enemy — your timing is. Get it wrong and you'll feel anxious, dependent, and crashy. Get it right, and your cup becomes a performance-enhancing, focus-boosting, feel-good tool. Advertisement So next time you roll out of bed and reach for the espresso machine, pause. Let your body wake up naturally first. Then let that coffee work with your biology, not against it. Trust me, Joel — your 10 a.m. self will thank you. Yours in better buzzes, Dr. Zac.
News.com.au
02-07-2025
- Health
- News.com.au
Huge coffee mistake you're making everyday
Welcome to Ask Doctor Zac, a weekly column from This week, Dr Zac Turner deep dives into the best – and worse – time to drink that cup of coffee. QUESTION: Dear Dr Zac, I love coffee but I also know it can be a great stimulant to help me get through the day. Is there a science behind what time of the day I can have a coffee when it is most beneficial to give me that extra bit of zing in my step, whether it's getting my work done, or going to the gym, or even staying awake at night during a movie? I'm keen for any information you can give me. – Joel, 33, Gawler SA ANSWER: Hi Joel, Let me start with the hard truth: most people are drinking coffee at the absolute worst time of the day — and it's sabotaging their energy without them even realising it. Yes, I'm talking about that beloved first thing in the morning coffee. The sacred moment when bleary-eyed Australians stumble toward the kitchen like zombies hunting for espresso. But here's the kicker — that cup might actually be setting you up for a massive crash before morning tea. You're drinking coffee too early — and here's why that's a problem You see, your body already has its own built-in coffee machine. It's called cortisol. Every morning, about 30–60 minutes before you wake up, your body starts pumping this natural energy hormone. By the time you've had a stretch and checked your phone, cortisol is peaking — meaning you're already wired (or should be). Now here's where it gets messy: if you down a coffee during that cortisol surge, you're stacking caffeine on top of your body's natural stimulation. That might sound like a great energy hack, but in reality, it can cause jitteriness, anxiety, and over time … tolerance. That means your daily double shot is doing less and less for your focus and mood. And let's not even talk about the stomach dramas. Oh, and that midmorning slump? The one that hits like a bus around 10am? Blame early caffeine. When you drink coffee right after waking, there's hardly any fatigue for it to block — so when the caffeine wears off, you fall off a chemical cliff. The smarter time to sip The golden window for your first coffee is 60 to 90 minutes after waking. Why? • Cortisol has peaked and is gently declining, so caffeine won't tip you over the edge. • Adenosine (your body's 'tiredness' signal) has started to build — and caffeine can finally do its real job of blocking it. Drink it then, and you'll feel more alert, avoid the crash, and ride the caffeine wave like a pro. But what if you hit the gym early? Now, Joel — if you're one of those rare people who enjoy exercising at sunrise (can't relate, personally), you can bend the rules. Caffeine before training can boost endurance, motivation and power output — as long as you slept well. Just go easy on the dose. Even half a cup can do the trick. No sleep? Be warned — early caffeine can block leftover adenosine too soon, setting you up for a post-gym nosedive. Sometimes, training without caffeine helps reset your body's sensitivity and prevents dependency. One more thing … stop sipping after 2pm Caffeine has a half-life of about six hours — so that innocent 3pm flat white could still be messing with your sleep at 9pm. If you're wondering why you're wired at bedtime after one afternoon cup, now you know. Final word Your coffee isn't the enemy — your timing is. Get it wrong and you'll feel anxious, dependent, and crashy. Get it right, and your cup becomes a performance-enhancing, focus-boosting, feel-good tool. So next time you roll out of bed and reach for the espresso machine — pause. Let your body wake up naturally first. Then let that coffee work with your biology, not against it. Trust me, Joel — your 10am self will thank you. Yours in better buzzes, Dr Zac Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.
New York Post
08-06-2025
- Health
- New York Post
Doctor explains why you're making ‘old people' noises — even if you're not elderly
Welcome to Ask Doctor Zac, a weekly column from This week, Dr. Zac Turner explores a common issue impacting millions of Australians. QUESTION: Dear Dr. Zac, I don't know what is happening to me but in the last 12 months I've started to make what my partner is describing as old people noises. Why is it every time I bend over to put my shoes on I groan? And why is it whenever I get up from the couch, I make a noise? Why is it when I get out of the bed? I make a noise? It's really annoying. I don't need to make these noises, and if I concentrate I can do the activity without the noise -but they creep back in later uncontrollably. Why don't I have the same energy that I used to have? What options are there for me to have more energy as I approach my 50s? – Justin, 46, Woy Woy, NSW ANSWER: Dear Justin, Ah yes, the bitter symphony of middle age – the creaks, the cracks, the groans. You wanted a silent retreat, but your body booked you front row seats to the percussion-heavy matinee of 'Man vs. Gravity'. Many people experience 'old people noises' when getting up or putting on their shoes. PRPicturesProduction – Let me reassure you: you're not falling apart, you're just … audibly adapting. And you're not alone. Millions of us hit our mid-40s and suddenly discover that bending down to tie a shoelace now comes with a full soundscape. It's like your spine has joined a garage band and didn't tell you. So why do we suddenly sound like a haunted rocking chair? Let's break it down. The vocal noises: Groans, grunts, sighs These are your internal sound effects. They're caused by diaphragmatic bracing, which is your body's natural way of stabilizing your core when it anticipates effort – like standing up, sitting down, or lifting anything heavier than your dignity. As we age, key postural muscles like the diaphragm, pelvic floor, and deep abdominals weaken. That means the body has to try harder to stabilise, and that extra effort escapes as noise – especially if you're not regularly training those muscles. Think of it like a rusty hinge: it still works, but it's going to let everyone in the room know about it. Add to that reduced joint mobility, less efficient breathing, and the fact that your brain's motor coordination is no longer at Olympic levels – and boom! Every movement gets its own acoustic commentary. And here's the kicker: sometimes we start making these noises even when we don't need to. Why? Because your brain's picked it up as a learned behaviour. It's the same reason tennis players grunt – except yours is involuntary, and usually accompanied by socks and a bit of swearing. The mechanical noises: Clicks, cracks, and creaks This is the rhythm section of the band you didn't audition for. Clicks and pops? That's usually gas bubbles in your joints collapsing. It's called 'cavitation', and while it sounds like something that needs antibiotics, it's mostly harmless. The noises are caused by diaphragmatic bracing, which is your body's natural way of stabilizing your core when it anticipates effort. Volodymyr – Creaks? That's known as crepitus, and it happens when the cartilage in your joints thins out with age. Snapping and shifting? That's your tendons and ligaments becoming a little less stretchy, like an old pair of Speedos. None of this means your body's falling apart – but it is asking you (rather loudly) to pay more attention. What to do: Quiet the chorus You don't have to accept this as your new normal. You can get your groove (and silence) back with a few smart moves: 1. Move daily Motion is lotion. Gentle but consistent movement keeps joints lubricated and tissues elastic. Squats, lunges, shoulder rolls – whatever gets your body grooving again. 2. Breathe like a boss Your diaphragm isn't just for sighing dramatically – it's your secret stabilizer. Singing, swimming, even doing planks will train it to hold strong without screaming for help. 3. Strength & mobility Add 15–20 minutes of strength work into your routine a few times a week. Resistance bands are your friend. And don't forget to stretch. Flexibility is your anti-creak. Final thoughts: You're not breaking down – you're getting feedback These groans and cracks aren't signs of doom. They're your body's way of saying: 'Hey mate, a little maintenance down here please?' It's a myth that we move less because we age. In truth, we age because we move less. Staying active – or even increasing your activity – is one of the most powerful things you can do for your energy, joints, and general vibe. If you need inspiration, look up Professor Belinda Beck right here in Australia. Her work proves that heavy resistance training (yes, even lifting!) is not only safe for people in their 50s and beyond – it's essential for reversing things like osteoporosis and keeping you strong and upright. So next time your partner rolls their eyes at your getting-up grunt, tell them: 'That's elite performance bracing, thank you very much.' You've got this. – Dr. Zac
News.com.au
30-05-2025
- Health
- News.com.au
‘Why I think a long life might not always mean a better life'
OPINION Who decided that a long life is the best life? I get that people are afraid of death because at least you know what's happening in this world – but do you really want to live forever? Sam of Melbourne recently wrote into Ask Doctor Zac column, prompted by the ubiquitous democracy sausage pushed by school fundraising groups on election day, to inquire whether he was at risk of developing cancer due to his love of processed meats. Dr Turner's advice was that you don't have to give up on the snags entirely but one should keep in mind that 'even small daily amounts of processed meat (just 50g a day – that's two slices of ham) can increase your risk of bowel cancer by 18 per cent'. And to that I say – so what? We're all going to die. Death and people who drive 20km/h under the limit speeding up when they come to an overtaking lane. There's nothing surer. So why sit around worrying about what it is that will eventually claim your life? Perhaps if your diet consists exclusively of sausages and bacon, washed down with lashings of chocolate milk, then you ought to reconsider your habits but, otherwise, stop worrying about it. If they had it their way, public health zealots would rid the world of anything remotely fun or tasty because... well, to be honest, I'm quite sure why. I do know that if they had their way it would sap most of us of the will to live, which is rather ironic. The official recommendations for treating your body like a temple are comical. You should have precisely zero cigarettes ever because 'every cigarette is doing you damage'. And that may well be true but let's be real – it's not people who had a few durries on the weekend in their 20s who are dropping with lung cancer. The World Health Organisation deems processed meat a Group 1 carcinogen which, as a racing man, led me to think they must be the best carcinogen. From a taste perspective, I was right. Red meat is a Group 2A carcinogen which means it probably causes bowel cancer. The Cancer Council says you should only eat 455g of cooked, lean red meat every week and suggests that 400g of raw red meat, once cooked, is enough to feed a family of four. Perhaps a family of four toddlers. They recommend that you 'eat little, if any, processed meat'. The Health Department says you should have no more than 10 standard drinks a week. That makes your allotment six schooners of beer a week, or a bit more than a bottle of wine. And God forbid you have more than four standard drinks in one sitting because, under government guidelines, that makes you a binge drinker. A standard glass of wine is about 1.5 standard drinks so one glass before dinner, one with and one after – which would be pretty standard for a lot of people – and you're in trouble. I often joke that I treat my body like a temple – I desecrate it. I'm not interested in making sure I live forever because I'm far more inclined to enjoy myself while I have breath in my lungs. To me, clean living is showering twice a day. As the saying goes – I'm here for a good time, not a long time. That doesn't mean I want to drop dead tomorrow and I would take precautions if I was told that was likely but I'm not stressed about my mortality. I drink quite a bit of red wine, I like a few pints before lunch, I eat quite a bit of blue cheese and I go through at least two cans of Coke Zero a day (sometimes mixed with bourbon). If that shaves five years off my life then so be it. I'd rather have fun than fastidiously look after my body so I can live to 98 – only to discover that I'm demented and can't remember my family anymore because we weren't designed to live that long. If you're enjoying yourself, and you're not causing anyone else harm, then play on.
New York Post
26-05-2025
- Health
- New York Post
Does eating cheese before bed cause nightmares? Doctor reveals the connection
Welcome to Ask Doctor Zac, a weekly column from This week, Dr Zac Turner explores the truth about cheese. QUESTION: Dear Dr Zac, I've heard this crazy rumor that eating cheese before bed can give you nightmares. I love eating cheese and crackers after dinner while a watch a good movie, but lately, I've been waking up from some pretty whack dreams. – Effie, 29, Bankstown, NSW Advertisement ANSWER: Double cream or troubled dreams? Let's slice into the truth. Blame it on Charles Dickens. In 'A Christmas Carol,' Ebenezer Scrooge famously blames his ghostly visions on 'a crumb of cheese.' But is your cheesy snack really to blame? In A Christmas Carol, Ebenezer Scrooge famously blames his ghostly visions on 'a crumb of cheese.' Dariia Belkina – Advertisement In 2005, the British Cheese Board set out to investigate. They gave 200 people different cheeses before bed and tracked their dreams. The verdict? No link between cheese and nightmares. In fact, some cheeses — especially cheddar — were even associated with more pleasant dreams. Brie-lliant, you said? Still, plenty of people swear their dreams go wild after a cheese-fueled snack. So let's look at what might really be happening under the rind. Advertisement Cheese contains tyramine, a naturally occurring compound that, in theory, can stimulate the brain by triggering the release of norepinephrine — a chemical linked to alertness, and potentially, disrupted sleep. But here's the thing: • Most people eat 30–50 grams of cheese per sitting — just a few slices or cubes. Advertisement • That delivers only a tiny amount of tyramine — nowhere near enough to whip your brain into dream overdrive. • And unless you're taking a rare class of antidepressants called MAO inhibitors, your body breaks it down just fine. In other words, your late-night snack is far more likely to be creamy than dreamy. And let's not forget: cheese is rarely eaten solo. If you're working your way through a cheese board with a few glasses of wine during that movie, alcohol could be the issue. In fact, some cheeses — especially cheddar — are associated with more pleasant dreams. lisa870 – Alcohol: it's a major sleep disrupter: • It suppresses REM sleep early on, then triggers REM rebound, leading to vivid, intense dreams. Advertisement • The result? You wake feeling like you've been drowning in an ocean of fondue all night. So if your dreams are melting into madness, it might not be the blue … but the red, rose, or white that's at the wheel. Additionally, high-fat meals — especially those rich in saturated fats — can throw off your sleep. Studies show these foods are linked to lighter, more fragmented sleep and reduced deep sleep, which can lead to frequent wakings and more vivid or unsettling dreams. Bottom line? Advertisement Unless you're on a rare medication that affects how you process tyramine, your cheese is off the hook. If anything, it's the rich meals, late timing, and alcohol pairings that stir up those surreal night narratives. And remember: Cheese is best paired with unpressed grapes and an early night. Sweet dreams — and yes, you can still keep your crackers.
