#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
Release Date: 06/12/2025
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FoundMyFitness
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#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
FoundMyFitness
In this special episode, you'll get an exclusive 30-minute preview of my latest Ask Me Anything (AMA) session, normally reserved for FoundMyFitness Premium Members. Each month, Premium Members join me live to receive direct answers to their most pressing questions on nutrition, supplements, longevity, sleep, fitness—no topic is off-limits. In today's sneak peek, you'll hear why I've started taking exogenous ketones, details about my personal coffee routine (from bean choices to brewing methods), optimal supplement dosages (including ubiquinol, berberine, and vitamin K2), and whether some...
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#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
FoundMyFitness
Coffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll...
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#102 Why Vitamin D Deficiency Accelerates Brain Aging
FoundMyFitness
Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers). Timestamps: (00:00) Can vitamin D supplements reduce dementia risk? (00:46) How common is...
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#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
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Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results. Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat...
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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
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Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00)...
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#099 The Science of Exercise for Cancer | Kerry Courneya, PhD
FoundMyFitness
For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and...
info_outlineCoffee is one of the most powerful longevity tools we have, potentially reducing epigenetic age by up to one year in regular coffee drinkers, but its effectiveness hinges entirely on how you brew it. In this episode, I outline precisely how coffee reduces DNA damage, a key driver of cancer and cellular aging, and why choosing filtered coffee over methods like French press significantly lowers cholesterol risk. I’ll discuss exactly which beans and roasts pack the highest antioxidant punch, plus a practical tip on a specific supplement that amplifies coffee’s cognitive benefits. You’ll also learn the truth about mycotoxins in coffee and why adding dairy can blunt coffee’s immediate cognitive-boosting effects.
Timestamps:
- (00:00) Introduction
- (01:24) Can coffee really slow biological aging?
- (04:42) Is coffee actually protective for your heart?
- (05:27) Why morning coffee is healthier than afternoon coffee
- (08:01) How coffee improves your metabolic health
- (09:52) Can coffee reduce cancer risk?
- (11:25) Does coffee protect DNA from damage?
- (13:38) Can coffee enhance your gut microbiome?
- (16:01) Can unfiltered coffee raise your cholesterol?
- (20:13) Which brewing method maximizes antioxidants?
- (20:40) Arabica or robusta—does bean type matter?
- (23:04) Dark vs. light roast—what’s richer in antioxidants?
- (23:28) Is cold brew coffee as healthy as hot coffee?
- (23:51) Practical tips to maximize antioxidants
- (24:38) Filtered vs. French press—what’s best for longevity?
- (26:48) Can espresso’s antioxidants offset its cholesterol risk?
- (27:18) Instant coffee—an overlooked longevity booster?
- (27:40) Why filtered coffee is the clear winner
- (28:20) Caffeinated vs. decaf—what’s better for your brain?
- (30:42) Can decaf coffee still enhance cognitive function?
- (33:38) How much caffeine is optimal for athletic performance?
- (36:31) How decaffeination methods affect coffee’s benefits
- (39:02) Are mold toxins in coffee really a concern?
- (41:45) Is adding dairy a mistake?
- (43:15) Does MCT powder boost cognition—or just cholesterol?
- (44:59) Does adding L-theanine reduce caffeine-induced anxiety?
- (47:04) The science-backed coffee routine for longevity
Show notes, transcript, and summary are available by clicking here