Personalizing Coffee: Dosage and Timing

David advises titrating caffeine dose, typical effective ranges, and stopping intake 6–8 hours before bed to avoid sleep disruption.

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In this episode, you'll learn how coffee affects metabolism, brain performance, and blood sugar — and why Dr. Jockers says it's not universally good or bad. Discover whether you're part of the 65% who benefit or the 35% who struggle, and how genetics and caffeine metabolism shape your response.

We explore how coffee's polyphenols support gut health, steady energy, and fat burning, and the signs you're not metabolizing caffeine well. You'll also learn why the timing of your first cup matters for mood, focus, and sleep — and how to adjust your intake for best results.

Finally, you'll get simple strategies to enjoy coffee without jitters, crashes, or digestive stress. From choosing clean, mold-free beans to boosting minerals and pairing caffeine with the right foods, this is your guide to drinking coffee in a way that truly supports your health.

In This Episode:

00:00 Introduction to Coffee's Benefits

03:17 The Truth About Coffee: Health Benefits and Risks

05:07 How Coffee Affects the Brain and Body

07:27 Genetics and Coffee Metabolism

09:51 Factors Influencing Caffeine Metabolism

16:26 Coffee's Long-Term Health Benefits

21:57 Maximizing Coffee's Benefits

31:00 Conclusion and Final Thoughts

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"If coffee leaves you anxious, jittery, or craving sugar, it's not the coffee — it's your metabolism and genetics speaking."

~ Dr. Jockers

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