Coffee isn’t just a morning ritual—it’s packed with bioactive compounds that support brain function, metabolism and overall well-being.^[1] However, how you brew your coffee matters. The method you choose can affect its polyphenol content, caffeine levels and potential health benefits.^[2]

Different brewing techniques extract compounds at varying levels. Some methods preserve more antioxidants while others can leave behind unwanted substances like excess oils or residues. By understanding these differences, you can make better choices to support your health while still enjoying a rich, flavorful cup of clean coffee.

What Makes Coffee Healthy?

Coffee gets its health benefits from a mix of antioxidants, polyphenols and caffeine, each playing a unique role in your body.

Antioxidants protect cells from oxidative stress, which can contribute to aging and various health concerns.^[3] Coffee is one of the richest sources of antioxidants in the modern diet, with compounds like chlorogenic acids playing a key role in neutralizing free radicals.^[4]

Polyphenols support gut health, cardiovascular function and metabolic processes.^[5] These plant-based compounds may promote a healthy balance of gut bacteria, which influences digestion and immune function. The polyphenols in coffee may also support cognitive function by protecting neurons from oxidative damage.^[6]

The benefits of caffeine are many. You probably know caffeine as a natural stimulant that promotes alertness, focus and endurance.^[7] It works by blocking adenosine,^[8] a neurotransmitter that causes drowsiness, helping you feel more awake and mentally sharp. Caffeine also supports metabolic rate and fat oxidation, which can help with energy balance and weight management when paired with a healthy diet.^[9]

Together, these compounds make coffee more than just a pick-me-up. Choosing the right brewing method can help maximize these benefits while minimizing unwanted substances.

What Is the Healthiest Way to Brew Coffee?

Coffee brewing methods affect your drink’s nutritional profile. So, what’s the best brewing method?

The Best Brewing Methods for Maximum Health Benefits

Different brewing techniques extract coffee’s compounds in unique ways. Below are some of the best methods for maximizing health benefits.

Pour Over Coffee

Pour-over coffee allows for precise control over water temperature and extraction time, helping to preserve antioxidants and polyphenols. Using a paper filter reduces most coffee oils, including cafestol, a compound that may raise LDL cholesterol levels.^[10] However, some cafestol can still pass through because the filter primarily blocks fine particles rather than the compound itself.^[11]

French Press

The French press method steeps coffee grounds directly in hot water, allowing more oils and bioactive compounds to remain in the final brew. While this enhances flavor and antioxidant levels, it also increases the amount of cafestol, which can affect cholesterol levels.^[12] If you’re concerned about cholesterol management, drinking French press coffee in moderation or pairing it with a diet that supports heart health may help balance these effects.

Espresso

Espresso is a concentrated coffee brewed under high pressure, extracting caffeine and antioxidants quickly. This method retains many polyphenols while producing less acidity than some longer extraction methods. However, because espresso has a high caffeine concentration per ounce, moderation is key, especially if you’re sensitive to caffeine or managing blood pressure.^[13]

Cold Brew

Cold brew coffee steeps coffee grounds in cold water for an extended period, resulting in a smooth, less acidic beverage. This method reduces some of the bitter compounds that form at high temperatures while preserving polyphenols and antioxidants.^[14] Cold brew also contains slightly less caffeine per ounce than hot-brewed coffee, making it a good option if you want a milder energy boost.

Each brewing method offers unique benefits, so choosing one depends on your health goals and personal preferences. The next step is understanding how to get even more health benefits from your cup.

Which Coffee Method Has the Most Antioxidants?

In general, methods that allow for longer steeping times and higher temperatures tend to extract more antioxidants. Espresso, French press and cold brew all retain high levels of polyphenols, while pour-over coffee, especially with a paper filter, may remove some beneficial compounds along with the coffee oils. Still, all brewing methods provide a significant amount of antioxidants. But what happens when you remove the caffeine?

Is Decaf Bad for Your Liver or Kidneys?

Maybe you’ve switched to decaf coffee to decrease your caffeine intake but worry that the decaffeination process might impact liver or kidney health. Research suggests that decaf coffee still contains beneficial antioxidants and polyphenols, offering many of the same protective effects as regular coffee.^[15] In fact, some studies indicate that both caffeinated and decaf coffee may support liver function and reduce the risk of liver disease.^[16]

The decaffeination process varies, with some methods using chemical solvents like methylene chloride or ethyl acetate. However, Swiss water processing offers a solvent-free alternatives that retains more of coffee’s natural compounds. As long as you choose high-quality decaf coffee processed without harmful chemicals, it can be a healthy option if you want to limit caffeine without losing coffee’s potential benefits.

How to Get the Most Health Benefits from Coffee

Beyond brewing methods, your choice of beans, caffeine intake and add-ins also influence how beneficial your coffee is. By selecting high-quality ingredients and making mindful adjustments, you can maximize coffee’s benefits while avoiding unwanted compounds.

Choosing the Right Beans

The quality of your coffee starts with the beans. Organic, mold-free coffee ensures you’re not consuming unwanted toxins that can interfere with performance and well-being. Bulletproof coffee beans are tested for mold and toxins, giving you a cleaner option for daily consumption.

Light roasts typically contain higher levels of polyphenols and antioxidants than dark roasts, which undergo more heat exposure. However, dark roasts may be easier on digestion due to lower acidity. Try different roasts to see what works best for you.

You can also try enhanced coffee, which includes science-backed functional add-ins. The High Achiever includes B vitamins, Lion’s Mane and Coffeeberry to promote energy, focus and brain power.

For gut health and metabolism support, reach for The Maximizer, which features prebiotics, slippery elm bark and chromium picolinate. For a convenient, collagen-packed option, try The Original + Collagen Coffee Pods, which provide 5g of unflavored collagen protein to support healthy skin, bones and joints.

Controlling Caffeine for Maximum Effect

Caffeine promotes alertness, focus and metabolic support, but too much can lead to jitteriness, disrupted sleep or dependency. To get the most benefits, consider timing your caffeine intake strategically. Drinking coffee in the morning, rather than late in the day, helps support your natural sleep pattern. If you want to get more out of your workout, coffee before the gym is also something to consider.

Functional Mix-Ins to Enhance Coffee Benefits

What you add to your coffee can either support or diminish its health benefits. Instead of sugar or artificial creamers, try healthy creamers and functional ingredients that enhance mental clarity, metabolism and gut health. Here are some of our top recommendations:

Brain Octane C8 MCT Oil – Rapidly converts into ketones, providing an efficient fuel source for your brain and body.^[17]

Collagen Peptides – Supports healthy skin, bones and joints while blending smoothly into coffee.

Grass-Fed Ghee – Contains healthy fats and fat-soluble vitamins that support overall health.^[18]

Turmeric – An antioxidant-rich spice that supports joint and heart health.^[19]

Bulletproof Creamer – Contains grass-fed butter and MCT oil, and when mixed with coffee, it supports sustained energy and provides fuel for the brain.

InnerFuel Prebiotic – Supports gut health and immune function by feeding good bacteria and, promoting regularity.

By choosing clean coffee and incorporating functional add-ins, you can turn your daily cup into a tool for better performance.

How Do You Drink Coffee for Maximum Effect?

Time Your Coffee Intake Wisely

The best time to drink coffee is after your body’s natural cortisol levels start to drop. Cortisol, the hormone that helps regulate alertness, peaks shortly after waking. Drinking coffee about 60 to 90 minutes after waking can provide a more noticeable energy boost without interfering with your body’s natural rhythm.^[20]

Consider Coffee While Fasting

If you practice intermittent fasting, black coffee can help you get through it. It contains zero calories, so it won’t break your fast, and the caffeine can support metabolic function and fat oxidation during the fasting window.^[21] For an extra mental and energy boost, consider adding Brain Octane C8 MCT Oil to your black coffee. MCT oil promotes ketone production, which provides a clean fuel source for your brain without affecting your fast.^[22]

Pair Coffee with Food for Better Absorption

Drinking coffee with food can help your body absorb nutrients more efficiently. Caffeine may inhibit the absorption of certain minerals, like iron^[23] and calcium,^[24] when consumed on an empty stomach. To get the most from your coffee without disrupting nutrient uptake, try pairing it with a meal that includes healthy fats and protein. For example, the Bulletproof coffee recipe delivers long-lasting energy and promotes better nutrient absorption when enjoyed alongside a balanced breakfast.

Brewing coffee with health in mind means choosing high-quality beans, using effective techniques and adding functional ingredients when needed. With the right approach, you can enjoy a delicious cup that supports energy, focus and overall wellness—one sip at a time.

In this episode of The Art of Being Well, I sit down with Light Watkins to dive into the truth about meditation, mindfulness, and purpose. We discuss how living with less leads to greater clarity, why meditation isn’t about clearing your mind, and how to build an inner gym for lasting happiness and resilience. Light shares his personal journey of living nomadically since 2018, the power of trusting intuition, and simple ways to make meditation easy and accessible for anyone. If you’ve ever struggled with mindfulness or felt disconnected from your purpose, this episode will give you a new perspective.

Light Watkins is a long-time meditation teacher and thought leader who has spoken and consulted at Fortune 500 companies around the world on the topics of rethinking mindfulness, living with purpose, and the power of presence.

He is the author of four best-sellers: Bliss More, The Inner Gym, Knowing Where to Look, and Travel Light.

Light writes a regular inspiration email to his tens of thousands of subscribers, and posts inspirational content to his social media feeds. He is the host of The Light Watkins Show, which is a top-50 global podcast that features the backstories of people who’ve found their purpose. And his online community, The Happiness Insiders, offers accessible masterclasses and challenges for cultivating happiness from the inside-out. Light is a “one-bagger” who has been living nomadically since 2018.

A few of my favorite things we cover in this episode: 

•  How living nomadically since 2018 has shaped Light’s perspective on minimalism and mindfulness.
• Why meditation isn’t about clearing your mind – rethinking common mindfulness misconceptions.
• How consistency beats intensity when it comes to meditation and personal growth.
• The power of presence and intuition – how to tap into inner guidance.
• Why purpose isn’t something you find, it’s something you live every day.
• The concept of “one-bag living” and how less truly leads to more.
• How to cultivate happiness from the inside out, rather than chasing external validation.
• The inner gym – why mental fitness requires daily practice, just like physical fitness.
• The backstory behind The Light Watkins Show and why storytelling is key to self-discovery.
• Simple, actionable steps to make meditation a habit, even for the busiest people.

Links to things we talked about in this episode: 

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• Take proactive care of your health and head to OPositiv.com/WILLCOLE or enter WILLCOLE at checkout for 25% off your first purchase.
• LMNT is offering a free sample pack with any purchase, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors or share LMNT with a friend. Get yours at DrinkLMNT.com/artofbeingwell.
• Go to qualialife.com/WILL for up to $100 OFF Qualia Mind, and as a listener of The Art of Being Well use code WILL at checkout for an additional 15% off any purchase. For your convenience Qualia Mind is also available at select GNC locations near you.
• Head to moshlife.com/WILLCOLE to save 20% off plus FREE shipping on the Best sellers Trial Pack.

Happy listening and we hope you learned a little bit more on the art of being well!

If you like what you hear, please rate and review the podcast, hit subscribe and pass it along to a friend.

In Health,

Dr. Will Cole