#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)

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Aug 5, 2025

This special preview dives into exogenous ketones and their potential to reduce performance anxiety. The host shares insights on their daily coffee routine, from bean selection to brewing tips. Discussion includes optimal supplement dosages for enhancing mitochondrial health and egg quality. Learn about the risks associated with popular greens powders and heavy metals. With personal anecdotes and expert advice, this sneak peek invites listeners to explore health in a fun and engaging way.

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ADVICE

Skip Milk For Immediate Polyphenol Boost

Avoid dairy if you want the immediate brain polyphenol boost from coffee because milk slows polyphenol bioavailability.
If long-term health is the goal, dairy is acceptable since metabolites catch up over time.

ADVICE

Limit Caffeine Timing For Slow Metabolizers

If you are a slow caffeine metabolizer, limit caffeine to morning use and self-monitor for sleep disruption.
Time afternoon caffeine carefully because slow metabolizers may still have caffeine 10–12 hours later.

ADVICE

Avoid Plastic-Lined Coffee Pods

Avoid Nespresso-like plastic-lined pods because hot liquid can leach microplastics and plastic chemicals into your coffee.
Use glass pour-over, unlined compostable pods, or paper-only pods without plastic lining instead.

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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 popular greens powders might pose risks due to heavy metals.

Learn more here about becoming a FoundMyFitness Premium Member for as little as $15 per month. After signing up, you'll also unlock the full 90-minute session, along with more than 100 hours of additional AMA content. Your membership directly supports our mission to deliver trustworthy, unbiased, science-backed health information that's entirely ad-free and free from commercial bias. Every Premium Member helps us stay focused solely on providing you with the highest-quality insights grounded in rigorous science.

Timestamps:

(00:00) Introduction
(02:44) Why I started taking exogenous ketones
(04:02) What ketone supplement brand am I using?
(07:16) Can ketones help reduce performance anxiety?
(08:50) My daily coffee routine (beans, brewing, and tips)
(11:31) Should you worry about diterpenes in coffee?
(12:56) Which coffee bean brand do I trust most?
(14:04) Does coffee cause dehydration or block mineral absorption?
(15:46) Is drinking coffee on an empty stomach harmful?
(16:01) Does dairy reduce coffee's polyphenol benefits?
(17:53) Should slow caffeine metabolizers avoid coffee?
(18:52) Can coffee's vasoconstriction affect brain blood flow?
(19:18) Do coffee pods release harmful microplastics?
(20:09) The ketone meter I've relied on for 10 years
(20:35) Does quitting caffeine lower resting heart rate?
(20:41) What's the best plastic-free coffee maker?
(21:13) Ideal dosing for ubiquinol, berberine, and alpha-lipoic acid
(22:43) Which supplements best support fertility and egg quality?
(23:49) Why (and how much) myo-inositol did I take?
(24:08) Am I still taking benfotiamine, collagen, lutein, and zeaxanthin?
(24:34) Creatine vs. methylated B vitamins for homocysteine control
(25:56) Which vitamin K2 supplement (and dosage) do I use?
(26:17) Are greens powders (like moringa) high in heavy metals?
(27:16) Which choline supplement won't raise TMAO?
(30:31) Which Thorne supplements do I personally use?
(30:44) How much CoQ10 is needed if you're not targeting fertility?