#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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ANECDOTE

Why She Took Exogenous Ketones

Rhonda skipped her HIIT workout and took exogenous ketones before the AMA to get a calm, focused boost.
She prefers beta-hydroxybutyrate esters (Delta G) because they act immediately and provide a longer tail of ketones.

INSIGHT

Ketones Promote Calm Focus

Beta-hydroxybutyrate shifts brain balance toward GABA over glutamate, producing a calm, focused, anxiolytic state.
Rhonda finds this effect replicable via ketogenic diet, fasting, or exogenous ketones.

ADVICE

Choose Ketone Esters For Immediate Effects

Use beta-hydroxybutyrate ester products if you want immediate ketone effects; esters contain actual BHB and act within minutes.
If using precursors like 1,3-butanediol products, take them an hour before an event because they convert slowly to BHB.

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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.

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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?