Coffee potentially reduces 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. Learn how polyphenols amplify cognitive performance in our free 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/ CHAPTERS: 00:00 Introduction 01:24 Can coffee really slow biological aging? 04:43 Is coffee actually protective for your heart? 05:29 Why morning coffee is healthier than afternoon coffee 08:01 How coffee improves your metabolic health 09:53 Does coffee significantly reduce cancer risk? 11:26 Can coffee actively prevent DNA damage? 13:39 Does coffee improve your gut microbiome? 16:01 Can unfiltered coffee raise your cholesterol? 20:14 Which brewing method maximizes antioxidants? 20:40 Arabica or robusta—does bean type matter? 23:05 Dark vs. light roast—what’s richer in antioxidants? 23:28 Is cold brew as beneficial as hot coffee? 23:51 Practical tips to maximize antioxidants 24:39 Filtered vs. French press—what’s best for longevity? 26:49 Can espresso’s antioxidants offset its cholesterol risk? 27:19 Instant coffee—an overlooked longevity booster? 27:41 Why filtered coffee is the clear winner 28:40 Caffeinated vs. decaf—which is better for your brain? 31:02 ​​Does decaf coffee still boost cognitive function? 33:58 How much caffeine optimizes athletic performance? 36:51 How decaffeination methods affect coffee’s benefits 39:23 Are mold toxins in coffee a genuine concern? 42:06 Is adding dairy a mistake? 43:35 Does MCT powder boost cognition—or just cholesterol? 45:19 Does L-theanine effectively reduce caffeine anxiety? 47:24 A science-backed coffee routine for longevity *EPISODE LINKS* Show notes & transcript: https://www.foundmyfitness.com/episodes/coffee *PODCAST INFO* Apple Podcasts: https://podcasts.apple.com/us/podcast/103-how-to-use-coffee-to-live-longer-full-guide-research/id818198322?i=1000713097397 Spotify: https://open.spotify.com/episode/424TgrHxbaoi2IHpw4Fo05?si=bPqx3J6PRVKtp4ZjJfPFtA *SUPPORT MY MISSION* Get access to more than 120+ episodes of my premium podcast, The Aliquot, when you become a FoundMyFitness Premium Member: https://www.foundmyfitness.com/crowdsponsor #coffee