#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)

“And in this episode, I'm going to tell you everything you need to know about how to get the maximum health and longevity benefits while minimizing the negative side effects. The good news is that coffee can slow down your epigenetic aging clock, drop cardiovascular risk, and sharpen cognition. But how you source your coffee, how you brew it, and how you time it makes a big difference.”

“mentioned. So in this episode, we'll answer questions like how coffee actually slows down aging and how to maximize those benefits, which beans and roast levels are healthiest, why a paper filter matters for cholesterol and cancer risk, the best way to source and store your beans to avoid mold.”

“to reduce some of the side effects of coffee, such as the jitters, whether cream can blunt some of the positive benefits of coffee, and much more. By the end of this episode, you'll know how to turn coffee into a precise science-backed protocol for longer life, better metabolism, and peak brain performance. So let's get started.”

“aging appear. But here's the fascinating part. Drinking coffee appears to actively slow this biological aging process. In fact, multiple large-scale studies show that regular coffee drinkers have significantly younger epigenetic age signatures compared to non-drinkers, meaning their DNA isn't just healthier, it literally behaves as if it's younger.”

“U.S. health survey, researchers found that each additional cup of coffee corresponded to about 0.12 years younger biological age. Even more strikingly, people who consumed three or more cups per day had a 34 to 41 percent lower chance of accelerated biological aging compared to non-drinkers.”

“this. So regular coffee intake correlated with roughly 0.7 to a full year reduction in epigenetic age for each daily cup consumed. This effect appeared consistently across multiple robust measures of biological aging.”

“roasting are actively reshaping our epigenome. In other words, coffee may be literally rewiring our genetic expression to slow down aging at the cellular level, potentially extending health and consistent robust scientific evidence does show regular coffee drinkers do actually live longer.”

“like heart disease, diabetes, and even certain cancers. We now know coffee impacts nearly every major biological mechanism underlying aging and chronic disease. First of all, coffee drinkers consistently have up to a 27% lower risk of dying from any cause than non-coffee drinkers.”

“chlorogenic acids do act as powerful anti-aging agents. For decades, coffee was actually thought to be bad for the heart. Turns out that was wrong. Coffee significantly reduces cardiovascular disease risk by about 10 to 15 percent.”

“dose-dependent manner with two to three cups of daily coffee linked to 12% lower arrhythmia risk and four to five cups associated with a 17% lower risk. Decaf doesn't offer this arrhythmia protection, which really highlights caffeine's unique role in the development of arrhythmia.”

“compared to non-coffee drinkers. Spreading your coffee throughout the day, so in the morning, afternoon, and evening, didn't show the same health benefits. The protective effect seems unique to starting your day with coffee rather than drinking it continuously throughout the day.”

“cortisol timing, and it may help anchor your internal clock, optimizing your metabolism and cardiovascular health. So there seems to be a clear takeaway protocol for coffee timing. Consuming caffeine early, so aiming to stop caffeine at least eight to 10 hours before your natural bedtime.”

“You also want to keep it moderate. So two to three cups of coffee in the morning is ideal. This range provides maximum protective benefits without negative circadian disruption. You can also drink decaf coffee afternoon. So if you love the taste of coffee, there's a little bit of a placebo effect as well. You get these benefits from the polyphenols if you drink the coffee later in the day.”

“So in short, early caffeine intake seems to really align well with biological rhythms. It enhances cognitive performance during the day, protects against cardiovascular disease, and it maximizes coffee's powerful longevity benefits. But. You don't want to continuously keep drinking it all throughout the day.”

“In fact, studies show that drinking two to three cups of coffee daily can cut diabetes risk by as much as 60 percent. But why does coffee have such an effect on our health and our life? a profound metabolic benefit. One reason appears to be its ability to activate AMP kinase, or AMPK for short.”

“a fasted state, in a caloric deficit, after intense exercise, or metabolic stress. Compounds in coffee like caffeine and the chlorogenic acids can actually flip that AMPK switch on, and that controls how our cells process energy, how it manages glucose levels, and how our cells handle fats.”

“growth pathways like mTOR. So by boosting AMP kinase activity, coffee actually helps the body become more efficient at using energy and maintaining healthier blood sugar levels.”

“There's a bit of a twist here because coffee can acutely raise fasting blood glucose in some individuals and may slightly decrease insulin sensitivity in the short term, largely via acute sympathetic activation, but the overall long-term effect is protective. It improves glucose tolerance, reduces triglyceride levels, and lowers long-term diabetes risk.”

“glucose tolerance, reduces triglyceride levels, and lowers long-term diabetes risk. So coffee seems to make our metabolic machinery healthier, more responsive, and better able to protect itself against age-related metabolic disease. Believe it or not, coffee used to be labeled a potential carcinogen from the 1990s to about 2016.”

“it. Acrylamide is a chemical form naturally when coffee beans are roasted, as well as during the cooking of starchy foods at high temperatures. Although acrylamide has caused cancer in lab animals at very high doses, the levels typically found in coffee pose a minimal risk to humans.”

“Each daily cup of coffee you drink is associated with roughly a 15-20% reduction in liver cancer risk, and about a 10% lower risk of endometrial cancer, with maximum benefits seen around 4-5 cups per day. Even the International Agency for Research on Cancer recently acknowledged coffee's protective role, officially removing coffee from their list of possible carcinogens.”

“Japan, and many Western Europeans. So it is important to pay attention to. Why does coffee have these powerful anti-cancer effects? Well, coffee doesn't just have antioxidant properties. It actively reduces DNA damage.”

“but also greatly increases our risk for chronic diseases, including cancer. By actively reducing DNA double-stranded breaks, coffee may not only protect against cancer directly, but also may help maintain telomere length, thereby potentially slowing cellular aging and preserving genomic stability. And in fact, studies have found that telomeres”

“This is a master cellular switch that ramps up our body's own antioxidant defenses, including glutathione. This is enhancing our natural capacity for DNA repair. But coffee's protective effects go even broader. It also influences liver metabolism, hormone regulation, and inflammation, all critical in preventing cancers that thrive on metabolic dysfunction or hormone imbalance.”

“beyond caffeine, such as polyphenols and the melanoidins, are primarily driving these anti-cancer benefits. Coffee's health effects may actually start in the gut. Each cup of coffee delivers up to two grams of soluble fiber, plus a pharmacy of polyphenols, chlorogenic acids, melanoidins, diterpenes, and trigonelling.”

“One Lawsonibacter species shows up almost exclusively in habitual coffee drinkers, essentially acting as a microbial coffee fingerprint. What this bacterial species actually does is ferment coffee fiber and polyphenols into bioactive compounds, such as quinic acid conjugates, and short chain fatty acids.”

“It has fibers, melidoidins, and polyphenols that feed the gut ecosystem that in turn generate metabolites linked to lower inflammation, better cholesterol handling, and neuroprotection. So the next time you're having your coffee, remember, you're not just stimulating your brain, you're actually feeding an entire microbial network in your gut that may be central to coffee's longevity signal.”

“of coffee compounds. On the one hand, coffee is rich in polyphenols. These are powerful antioxidants that can lower dementia risk by as much as 50% and reduce DNA damage. This is a critical precursor to cancer by around 23%.”

“Regardless of one's perspective on LDL's role in cardiovascular disease, there is no reason coffee should be raising your LDL by this much. So this is best avoided if possible. To fully optimize coffee's health benefits, we need to understand how different brewing methods dramatically change its chemical makeup”

“contains two critical types of compounds we're going to focus on. First, diterpenes, specifically caftol and kaiweol. These are fat-soluble molecules that naturally are found in coffee beans. The problem with these diterpenes is that they significantly raise LDL cholesterol. In fact,”

“increase cardiovascular disease risk. There's also links between higher diterpene exposure from unfiltered coffee with slightly elevated risk of certain cancers. Second, and more beneficially, coffee beans are rich in polyphenols, primarily the chlorogenic acids. Polyphenols are powerful antioxidants that reduce inflammation, oxidative stress, protect us from chronic diseases.”

“pots, contain 70 to 90 milligrams per liter. Practically, that means one espresso shot has about 30 milligrams of caftal, and a typical cup of coffee from other unfiltered methods have between 10 and 200 milligrams. In contrast, filtered coffees, like traditional paper drip,”

“Just something to keep in mind. Now, what about the antioxidants, which significantly contribute to the health benefits of coffee? The story shifts here a little bit. It also actually tops the chart in antioxidant activity per volume. This is because it has a very intense extraction. Cold brew also ranks very highly because it's extended brewing duration.”

“French press and percolators provide moderate antioxidant levels, while filtered drip and instant coffee, though slightly lower, still offer substantial antioxidant benefits. But antioxidants don't depend solely on brewing methods. They're also influenced by bean type, roast level, how the beans are grown, and brewing temperature.”

“roast level, how the beans are grown, and brewing temperature. So let's consider the two major coffee species, Arabica and Robusta. Arabica beans are generally preferred for flavor. They contain less caffeine, so about half as much, and there's somewhat fewer chlorogenic acids. Those are the key antioxidant than Robusta beans. Robusta beans are higher in”

“Where and how coffee is grown also influences its biochemical makeup in important ways So altitude does matter. Beans grown at higher altitude elevations, like those from Columbia's high altitude regions, mature slowly, leading to a sweeter, brighter flavor and less caffeine and antioxidant density compared to beans grown at lower altitudes.”

“So coffee beans from regions near the equator, like Ethiopia or Kenya, typically develop higher concentrations of antioxidants, like the chlorogenic acids. And if you're a coffee lover, you as protection against intense sunlight and environmental stress.”

“as protection against intense sunlight and environmental stress. So it's an adaptation. It's kind of a stress response that the coffee bean plant is producing more of these antioxidants. Soil type matters. So mineral-rich volcanic soils found in regions like Guatemala and Colombia influence coffee bean composition.”

“But hot methods generally yield higher concentrations per serving. So here's how to translate all this science into a smarter coffee-shopping decision. You want to focus on three variables, species, origin, and roast. First, if you want maximal antioxidants, a Robusta-dominant blend is your highest-yield option.”

“So given everything we've discussed so far, it might not surprise you that the brewing method you choose can dramatically influence coffee's health impact. But what's truly fascinating, and maybe surprising, is just how distinct these outcomes can be depending on how you prepare your coffee.”

“Filtered coffee consistently stands out as the best choice for longevity and overall health. A major cohort study found that regularly drinking filtered coffee was linked to about a 15% lower all-cause mortality compared to drinking no coffee at all.”

“Similarly, regular consumption of filtered coffee, around 2-5 cups per day, is strongly associated with a 20% lower risk of cardiovascular related mortality compared to drinking no coffee at all. Neither of these protective associations were observed with unfiltered coffee methods like French press,”

“And when it comes to cognitive health, the data is even more striking. Consistently drinking filtered coffee can lower your dementia risk by as much as 50% compared to not drinking coffee. But these benefits diminish sharply, or even reverse, when using unfiltered brewing methods, particularly when drinking filtered coffee.”

“around 8 cups or more per day, is linked to a nearly double risk of dementia compared to moderate drinkers, likely due to those diterpenes, which i mentioned earlier, their raising LDL cholesterol. High intake of boiled coffee also shows potential association with increased risk for specific cancers, as mentioned earlier, pancreatic cancer, respiratory tract cancers as well.”

“and at very, very extreme high levels, eight cups or more a day, potential cognitive risks. Even though moderate intake probably still offers beneficial polyphenols and antioxidants. And coffee's health benefits extend far beyond just its caffeine content,”

“and that really challenges a major assumption that many people hold, that caffeine alone drives coffee's benefits. But the story shifts dramatically when we look at neurological outcomes, like cognitive decline and neurodegenerative diseases. This is where caffeine clearly takes center stage. Regular caffeinated coffee, which is a very good”

“per day, or about one to three cups of coffee, it reliably boosts attention, improves working memory, speeds up reaction times by about 10 to 15 percent, and enhances overall cognitive performance, especially when you're tired or at those less optimal times of the day, like early morning or the mid-afternoon slump.”

“coupling, or BDNF, which is an essential growth factor for neuroplasticity, for learning and memory. So, for example, studies have shown that a single serving of coffee fruit extract can boost circulating BDNF levels by over 140%. In addition, these coffee polyphenols act as antioxidants and”

“constriction, slightly counteracting some of the vascular benefits. So, if you're a polyphenol again, moderation remains key. And while caffeine clearly drives many of coffee's immediate cognitive enhancements and long-term neuroprotective effects, the rich blend of other bioactive compounds in coffee does deliver meaningful brain benefits, even without caffeine.”

“The science points to a dose range of about 3 to 6 milligrams of caffeine per kilogram of your body weight. Practically speaking, if you weigh about 70 kilograms or 155 pounds, that's roughly 200 to 400 milligrams of caffeine, or about 1 to 4 cups of coffee, depending on how strong your coffee is. Lower-end doses, around 3 milligrams per kilogram body weight, are effective for most people”

“caffeine itself is necessary. If you are wanting to harness some of the ergogenic effects from your coffee, you might aim for a dose around 1.5 to 2 cups of coffee and consume it around 45 minutes to 60 minutes before your event or your training. If you use caffeine daily,”

“Methylene chloride, for example, can sound concerning. It's industrially used in paint strippers. But the levels permitted in coffee are extremely low and strictly regulated, generally far below any threshold considered harmful by the FDA. Ethyl acetate is sometimes called natural because it occurs in fruits.”

“Ethyl acetate is sometimes called natural because it occurs in fruits. It's similarly safe at these tiny residual concentrations. Independent testing consistently shows actual residues of these solvents in commercial decaf coffee are often undetectable or far lower than the FDA's already stringent standards, which is reassuring.”

“caffeine without affecting flavor or leaving residues. Both methods reliably eliminate caffeine while keeping beneficial polyphenols, antioxidants, vitamins, and coffee oils in them largely intact. Nutritionally, decaf coffee remains virtually identical to regular coffee, just minus the caffeine.”

“uncomfortable, choosing the Swiss water method or carbon dioxide decaffeination coffee is probably your best bet. There's a lot of discussion out there about whether coffee is contaminated by mold toxins called mycotoxins and if these pose real health risks. Let's cut through the noise”

“and look at what the science actually says and then talk about practical steps to ensure your coffee remains safe. First, what exactly are mycotoxins? They're natural toxins produced by certain molds. In coffee, the primary mycotoxin of concern is called ocrotoxin A or OTA. At high”

“never detected in coffee. Now, how common are these mycotoxins actually? Large-scale global surveys involving thousands of coffee samples show that more than 95% are well below international safety limits for OTA.”

“safety limits for OTA. Importantly, roasting your coffee beans destroys roughly 70 to 90% of any existing OTA, and brewing removes even more, leaving the final amount in your cup extremely low, far below any scientifically established health risk.”

“studies consistently show coffee drinkers have a reduced risk of liver and kidney diseases, exactly the opposite of what you'd expect if a low-level OTA mycotoxin exposure was a significant issue.”

“reasonable to want to minimize any potential risk, here are some of the best practices you can follow. One, choose specially-graded coffee beans from reputable roasters. Specially coffee is carefully screened, tested, and graded, dramatically reducing mold risk. Two, opt for washed, wet processed coffees.”

“Washed coffees from regions like Ethiopia or Colombia have lower mold risk due to the removal of surface contaminants during processing. Three, make sure you store your beans properly. Keep coffee beans in an airtight container away from moisture, and keep them in a heat to prevent mold growth. Ideally, consume them within about a month of roasting. And number four, use paper filters when brewing.”

“I think the bottom line here is, coffee's proven cardiovascular, metabolic, cognitive, and neuroprotective benefits far outweigh any theoretical mycotoxin concern, especially when you source and handle your beans with these simple precautions. Now let's talk about coffee additives. Many people ask, does adding dairy to your coffee blunt its beneficial effects?”

“Milk contains casein and whey proteins, which bind tightly to coffee's main antioxidants, the chlorogenic acids, these protein polyphenol complexes slow down early absorption in the small intestine, reducing the sharp immediate surge in these antioxidants in your bloodstream by about 20% to 30%.”

“you want to have immediate brain enhancing effects such as improved cognition, rapid antioxidant activity, and early anti-inflammatory signaling, black coffee or coffee with minimal protein is the way to go. Even small amounts of dairy can significantly blunt this rapid polyphenol availability.”

“polyphenol availability. On the other hand, if your priority is general health, gut microbiome support, or simply taste and enjoyment, modest dairy consumption likely won't erase coffee's broader benefits. But if you want peak immediate cognitive enhancement from coffee's polyphenols,”

“and whey protein in milk, MCT powder does not bind polyphenols in coffee, so it won't significantly delay their absorption. In fact, adding MCT to your coffee can potentially enhance cognitive benefits through a different pathway by increasing ketone levels, which provide an alternative rapidly available energy source for neurons.”

“Consistent high saturated fat intake does elevate ApoB-containing lipoproteins, which is the primary driver of cardiovascular disease risk. So you don't want to be consistently elevating your ApoB with every cup of coffee that you're drinking. If you do drink coffee frequently, you're going to have a lot of fat in your coffee. It's probably wise to be mindful of what you add to your coffee.”

“If you do want to keep your ApoB in check while maximizing coffee health benefits, you should probably stick with black coffee or small amounts of cream, small amounts of MCT, or also opt for unsweetened plant-based milks like almond milk. Can you add something to your coffee to amplify its cognitive benefits and reduce some of the jitteriness caffeine can cause? And the answer is yes.”

“in a standard cup of coffee, significantly improves cognitive performance, people experience enhanced sustained attention, faster reaction times, better accuracy on demanding cognitive tasks, and notably fewer feelings of anxiety or jitters.”

“L-theanine even dampens caffeine's transient blood pressure increase without sacrificing alertness. So practically speaking, here's what I think is best for maximizing the cognitive benefits of coffee. Pair about one cup of coffee, so 100 to about 150 milligrams of caffeine with about 100 to 200 milligrams of L-theanine. Take them at the same time. They have similar absorption kinetics.”

“if you simultaneously take them, that works the best. You can easily find L-theanine as a powder or a capsule. It dissolves directly into coffee and has minimal taste effects. So this combination is really safe. It's well studied and it's low risk at these doses. I do want to make it absolutely clear that L-theanine doesn't remove caffeine's sleep disrupting effects.”

“early in the day, but if you're looking for that calm, sustained jitter free cognitive boost from coffee, adding L-theanine really is a powerful, scientifically validated tool. So in summary, coffee, when consumed correctly, is really a powerful tool backed by rigorous science for enhancing health span, extending lifespan, and protecting against the deadliest”

“diseases of aging, including heart disease, diabetes, and certain cancers. We now know that coffee actively influences the fundamental mechanisms of biological aging at the cellular level, shaping everything from our epigenetic age and DNA integrity to metabolism, cardiovascular health, and immune system.”

“You want to keep additives minimal to preserve the immediate cognitive and long-term metabolic benefits. And you also want to consider strategic supplements like L-theanine to amplify caffeine's cognitive clarity without anxiety. Ultimately, coffee is an accessible evidence-based approach to improving our health at every level, from cells and genes to cognition and physical performance.”

“show clear cancer protection involved filtered coffee. Boiled or unfiltered methods, like the French press or espresso, allow oily compounds called diterpenes to enter the bloodstream.”

Also filed under Coffee

“170 milligrams per liter, compared to filtered coffee prepared at home, which often shows undetectable levels. As a side note, I do want to mention that many traditional paper drip coffee machines do run hot water through plastic.”

Also filed under Coffee

“chemicals. So if you are going to do a filtered coffee, pour over is probably your best bet, doing something into a glass container and not having the hot water touch plastic. On a similar note, if you're drinking espresso, those espresso pods are also plastic, and so having hot water go through those pods is also releasing microplastics and their associated chemicals into your beverage as well.”

Also filed under Coffee

“is likely the culprit here with respect to increased dementia risk. Because as I mentioned earlier, filtered coffee is associated with as much as a 50% lower dementia risk compared to not drinking coffee. Now, espresso is somewhat of a special case. While espresso does still contain”

Also filed under Coffee

“Instant coffee, which is often overlooked, actually holds up remarkably well against filtered coffee. Studies consistently find that instant coffee drinkers also benefit from a lower all-cause mortality, as well as a significant protection against diabetes and cognitive decline. That's probably because instant coffee also has high antioxidant levels, similar to traditionally brewed coffee.”

Also filed under Coffee

“brewed coffee. So to sum it up, filtered coffee really emerges as the best way to brew coffee. It offers the strongest, most consistent health benefits across cardiovascular, metabolic, cognitive, and longevity outcomes. Espresso and instant coffee also provide substantial protective effects at moderate consumption levels.”

Also filed under Coffee

“found in about two cups of medium-roast filtered coffee. Interestingly, a small amount of caffeine, around 75 milligrams to 100 milligrams, actually seems to improve your body's absorption of these polyphenols, creating a beneficial synergy.”

Also filed under Coffee

“and overall health. Filtered coffee methods eliminate cholesterol-raising compounds while preserving antioxidants that actively repair DNA and reduce inflammation. And while caffeine offers unique neuroprotective and cognitive benefits, even decaf coffee contributes powerful bioactive compounds that nourish our gut microbiome.”

Also filed under Coffee

“show clear cancer protection involved filtered coffee. Boiled or unfiltered methods, like the French press or espresso, allow oily compounds called diterpenes to enter the bloodstream.”

“filters. Here's why this chemical difference matters. Brewing methods dictate how much these compounds end up in our coffee. Unfiltered methods, like espresso, French press, boiled coffee, or stovetop percolators, retain the oily diterpenes. For perspective, espresso contains around 1,100 milligrams of caftal per liter.”

“while French press and mocha, pots, contain 70 to 90 milligrams per liter. Practically, that means one espresso shot has about 30 milligrams of caftal, and a typical cup of coffee from other unfiltered methods have between 10 and 200 milligrams. In contrast, filtered coffees, like traditional paper drip,”

“Finally, brewing temperature also does play a role. Really hot brewing methods like espresso or drip brewing quickly extract antioxidants due to the higher temperatures and shorter brew times. Cold brewing, while lower in temperature, can reach comparable antioxidant levels if it's steeped long enough.”

“drinking coffee. Now, espresso is somewhat of a special case. While espresso does still contain those cholesterol-raising diterpenes, moderate espresso consumption, like two to three servings daily, remains strongly associated with a lower overall mortality, likely due to its exceptionally high antioxidant density per ounce.”

“high antioxidant density per ounce. Espresso's robust polyphenol content might actually balance out some of the diterpenes. Diterpene-related downsides, providing that you're maintaining a moderate consumption of espresso.”

“most consistent health benefits across cardiovascular, metabolic, cognitive, and longevity outcomes. Espresso and instant coffee also provide substantial protective effects at moderate consumption levels. Unfiltered methods, especially boiled coffee or very heavy”

“This translates to almost two extra years of life. And even decaf coffee delivers a similar benefit. So this really suggests that compounds beyond caffeine like polyphenols and the chlorogenic acids do act as powerful anti-aging agents.”

“caffeine delivers unique neurological benefits that decaffeinated coffee does not replicate. So if you're wanting to preserve your cognitive function, if protecting your brain is a primary goal, caffeinated coffee clearly emerges as the superior choice.”

Also filed under Coffee

“benefit the brain, even without caffeine. Decaffeinated coffee, which preserves these polyphenols, can still improve blood flow and oxygen delivery to active brain regions during challenging tasks. This is a process called neurovascular coupling. Polyphenols also”

Also filed under Coffee

“undermining training adaptations and recovery. Unfortunately, decaf coffee does not have the performance benefits. Studies consistently show decaf coffee is essentially equivalent to placebo for physical performance. Decaf coffee does provide beneficial polyphenols, and there's a variety of health benefits that we've already discussed,”

Also filed under Coffee

“And importantly, studies reassure us that neither caffeinated nor decaffeinated coffee increases cancer risk. Instead, these protective benefits largely stem from coffee's rich complex blend of polyphenols, antioxidants, and other bioactive compounds, not just caffeine itself. But if you do drink decaf coffee, it's important to be aware of how the caffeine was removed.”

Also filed under Coffee

“So the science does show that decaf coffee, no matter how it's produced, even with solvents, is safe and has a lot of benefits. If you look at most of these studies that have been done showing the beneficial effects of decaffeinated coffee, most people are just drinking standard decaffeinated coffee that is not using a solvent-free method.”

“This is one of the fundamental triggers of cancer. A compelling randomized controlled trial demonstrated that people drinking dark roast coffee daily had a 23% reduction in their DNA double-stranded breaks compared to water alone. Now, DNA double-stranded breaks, are among the most severe forms of genetic damage.”

Also filed under Coffee

“It generally peaks around medium roast. A darker roast reduces antioxidant levels regardless of species, and brewing methods like paper-filtered coffee will remove most of the cholesterol-raising diterpenes and they'll leave most of the polyphenols there no matter where your beans are from.”

Also filed under Coffee

“Colombia or Peru. And finally, keep the roast in the light to medium range. That window preserves the greatest fraction of chlorogenic acids, whereas dark roasts burn off a significant portion of those antioxidants.”

“show clear cancer protection involved filtered coffee. Boiled or unfiltered methods, like the French press or espresso, allow oily compounds called diterpenes to enter the bloodstream.”

“filters. Here's why this chemical difference matters. Brewing methods dictate how much these compounds end up in our coffee. Unfiltered methods, like espresso, French press, boiled coffee, or stovetop percolators, retain the oily diterpenes. For perspective, espresso contains around 1,100 milligrams of caftal per liter.”

“while French press and mocha, pots, contain 70 to 90 milligrams per liter. Practically, that means one espresso shot has about 30 milligrams of caftal, and a typical cup of coffee from other unfiltered methods have between 10 and 200 milligrams.”

“Robusta beans are higher in caffeine, higher in the chlorogenic acids, and they deliver more potent antioxidant effects”

“you might want to lean towards Robusta beans. Or as a second best bean grown closer to the equator, like a coffee from Ethiopia or Kenya.”

Also filed under Coffee

“Robusta beans contain about 60% more chlorogenic acids than Arabica. If you prefer the flavor of Arabica, choose lots grown near the equator at high elevation.”

“I strongly suggest you keep your coffee black or use a small amount of plant-based milk such as almond milk, which interacts minimally with these beneficial compounds. Or what about MCT powder?”

“unsweetened plant-based milks like almond milk. Can you add something to your coffee to amplify its cognitive benefits and reduce some of the jitteriness caffeine can cause?”

“French press and percolators provide moderate antioxidant levels, while filtered drip and instant coffee, though slightly lower, still offer substantial antioxidant benefits. But antioxidants don't depend solely on brewing methods. They're also influenced by bean type, roast level, how the beans are grown, and brewing temperature.”

“Instant coffee, which is often overlooked, actually holds up remarkably well against filtered coffee. Studies consistently find that instant coffee drinkers also benefit from a lower all-cause mortality, as well as a significant protection against diabetes and cognitive decline. That's probably because instant coffee also has high antioxidant levels, similar to traditionally brewed coffee.”

“and whey protein in milk, MCT powder does not bind polyphenols in coffee, so it won't significantly delay their absorption. In fact, adding MCT to your coffee can potentially enhance cognitive benefits through a different pathway by increasing ketone levels, which provide an alternative rapidly available energy source for neurons.”

“source for neurons. This can support alertness, focus, and even mood, especially in a fasted or low-carb state. But there is another critical point to consider when you're using MCT powder, and that would be the saturated fat content. Heavy cream, MCT powders, these contain substantial amounts of saturated fat.”

“It generally peaks around medium roast”

Also filed under Coffee

“roughly found in about two cups of medium-roast filtered coffee”

Also filed under Coffee

“Arabica beans are generally preferred for flavor. They contain less caffeine, so about half as much”

“filters. Here's why this chemical difference matters. Brewing methods dictate how much these compounds end up in our coffee. Unfiltered methods, like espresso, French press, boiled coffee, or stovetop percolators, retain the oily diterpenes. For perspective, espresso contains around 1,100 milligrams of caftal per liter.”

Also filed under Coffee

“coupling, or BDNF, which is an essential growth factor for neuroplasticity, for learning and memory. So, for example, studies have shown that a single serving of coffee fruit extract can boost circulating BDNF levels by over 140%. In addition, these coffee polyphenols act as antioxidants and”

“It also actually tops the chart in antioxidant activity per volume. This is because it has a very intense extraction. Cold brew also ranks very highly because it's extended brewing duration. French press and percolators provide moderate antioxidant levels, while filtered drip and instant coffee, though slightly lower, still offer substantial antioxidant benefits.”

“espresso pods are also plastic, and so having hot water go through those pods is also releasing microplastics”

Also filed under Espresso

“their plastic associated chemicals. So if you are going to do a filtered coffee, pour over is probably your best bet, doing something into a glass container and not having the hot water touch plastic. On a similar note, if you're drinking espresso, those espresso pods are also plastic.”

“and that would be the saturated fat content. Heavy cream, MCT powders, these contain substantial amounts of saturated fat. And if you're consuming multiple cups of coffee daily, say three to four cups, you could be easily taking in an extra 15 to 20 grams of saturated fat per day in just your coffee.”

“Multiple studies show that combining roughly 100 to 200 milligrams of L-theanine with about 100 to 150 milligrams of caffeine, approximately the amount in a standard cup of coffee, significantly improves cognitive performance”

“And finally, keep the roast in the light-to-medium range. That window preserves the greatest fraction of chlorogenic acids, whereas dark roasts burn off a significant portion of those antioxidants.”

“especially if your goal is rapid polyphenol absorption and maximum cognitive benefit. So here's what happens. Milk contains casein and whey proteins, which bind tightly to coffee's main antioxidants, the chlorogenic acids, these protein polyphenol complexes slow down early absorption in the small intestine”

“while French press and mocha, pots, contain 70 to 90 milligrams per liter. Practically, that means one espresso shot has about 30 milligrams of caftal, and a typical cup of coffee from other unfiltered methods have between 10 and 200 milligrams.”

“170 milligrams per liter, compared to filtered coffee prepared at home, which often shows undetectable levels. As a side note, I do want to mention that many traditional paper drip coffee machines do run hot water through plastic. In other words, hot water going to plastic will accelerate the release of microplastics into your beverage, as well as their plastic-associated chemicals.”

“Four, use paper filters when brewing. Paper filters can help capture residual compounds, including potential trace mycotoxins, which further reduces exposure.”

“stovetop percolators, retain the oily diterpenes. For perspective, espresso contains around 1,100 milligrams of caftal per liter. Turkish boiled coffee contains around 900 milligrams per liter, while French press and mocha, pots, contain 70 to 90 milligrams per liter.”

“chemicals. So if you are going to do a filtered coffee, pour over is probably your best bet, doing something into a glass container and not having the hot water touch plastic. On a similar note, if you're drinking espresso, those espresso pods are also plastic, and so having hot water go through those pods is also releasing microplastics and their associated chemicals into your beverage as well.”

“is not using a solvent-free method. But if even trace amounts of chemical solvents do make you uncomfortable, choosing the Swiss water method or carbon dioxide decaffeination coffee is probably your best bet. There's a lot of discussion out there about whether coffee is contaminated by mold toxins called mycotoxins and if these pose real health risks. Let's cut through the noise”

“milligrams of caftal per liter. Turkish boiled coffee contains around 900 milligrams per liter, while French press and mocha, pots, contain 70 to 90 milligrams per liter. Practically, that means one espresso shot has about 30 milligrams of caftal, and a typical cup of coffee from other unfiltered methods have between 10 and 200 milligrams.”