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

1. Avoid Plastic Coffee Makers

Do not use coffee makers or pods that are plastic-lined, such as Nespresso capsules, because hot liquid rapidly accelerates the breakdown of microplastics and associated chemicals like BPA into your beverage.

2. Avoid Green Powder Supplements

Do not take green powder supplements, including moringa powder, due to a high risk of heavy metal contamination; consider supplementing with Avmacol extra strength instead, as blood tests may show an increased heavy metal burden with green powder use.

3. High-Dose Ubiquinol for Egg Quality

For women in their mid-thirties preparing for egg freezing or seeking to improve mitochondrial health and egg quality, supplement with 400 milligrams of ubiquinol (the more bioavailable form of CoQ10) daily.

4. Comprehensive Supplement Stack for Egg Quality

To improve egg quality, women should consider adding a prenatal vitamin with methylated B vitamins, 5,000 IUs of vitamin D daily, approximately 2 grams of omega-3s daily, 3 milligrams of melatonin daily for antioxidant effects on eggs, and about 4 grams of myo-inositol daily.

5. Supplement for Glucose and Lipid Health

To optimize glucose regulation and lipid panels, take 600 milligrams of berberine three times a day with meals (total 1.8 grams/day), 600 to 1200 milligrams of alpha lipoic acid daily, and 100 milligrams of ubiquinol daily.

6. Choose Phosphatidylcholine to Avoid TMAO

When supplementing choline, opt for phosphatidylcholine or citicholine (CDP choline) instead of free choline salts like choline bitartrate, as these forms are less prone to being converted by gut microbes into pro-atherogenic TMAO.

7. Increase Creatine for Energy, Homocysteine

Take 10 grams of creatine daily to prevent afternoon sleepiness and improve homocysteine levels by freeing up methyl groups, which can then be used to convert homocysteine into methionine.

8. Use Exogenous Ketones for Calm Focus

Take exogenous ketones, specifically a beta-hydroxybutyrate ester product like Delta G’s Delta H (11 grams of ketones), to achieve a calm focus and cognitive boost, especially when missing high-intensity interval training or before performing.

9. Select High-Quality Coffee Brand

Choose an organic coffee brand like Purity Coffee, which provides third-party testing and data on polyphenol content (e.g., chlorogenic acid) and confirms freedom from pesticides and heavy metals for brain health benefits.

10. Filter Coffee to Reduce Diterpenes

Use a paper filter, such as a Chemex unbleached coffee filter, to remove oily substances called diterpenes from coffee, as these can raise LDL cholesterol, particularly for individuals at higher risk for dyslipidemia.

11. Avoid Dairy for Immediate Polyphenol Boost

If you desire an immediate polyphenol boost to your brain from coffee, avoid adding dairy, as it dramatically slows the bioavailability of polyphenols; instead, use MCT powder or a plant-based milk like almond milk.

12. Time Protein Around Coffee

If concerned about the delayed bio-release and bioavailability of polyphenols, time your protein intake 30 minutes before or after consuming coffee.

13. Choose Unbleached Coffee Filters

Use unbleached coffee filters, such as Chemex unbleached filters, as some coffee filters can contain sneaky chemicals or glue.

14. Use Pour-Over Glass Coffee Maker

Opt for a pour-over glass coffee maker, like the Chemex, to avoid plastic contact with hot water during brewing.

15. Time Coffee Away from Meals

To prevent minor inhibition of iron absorption, space out coffee consumption by at least an hour from your meals.

16. General CoQ10 Dose for Mitochondria

For general mitochondrial health, a daily dose of 100 to 200 milligrams of CoQ10 or ubiquinol is sufficient, as the higher 600-milligram dose is specifically for increasing egg quality or ovarian reserve.

17. Cycle Caffeine for Enhanced Effect

Cycle off caffeinated coffee periodically and then reintroduce it, as this practice can make the coffee more effective when you resume consumption.

18. Morning Caffeine for Slow Metabolizers

If you are a slow metabolizer of caffeine, limit your caffeine intake to the morning hours, as it may take 10 to 12 hours to metabolize, potentially affecting sleep if consumed in the afternoon.

19. Combine Vitamin D and K2

Consider using an all-in-one supplement that combines vitamin D and K2, such as Pure Encapsulations Vitamin D plus K2.

20. Add Collagen to Morning Coffee

Incorporate collagen into your morning coffee.

21. Get Lutein/Zeaxanthin from Multivitamin

Ensure your multivitamin contains lutein and zeaxanthin, as separate supplementation may not be necessary.

22. Monitor Ketones with Precision Xtra

Use a Precision Xtra meter to measure blood glucose and ketones with a finger prick.

23. Consider Thorne Supplement Brand

Consider using Thorne products for supplements like creatine and glutamine, as they are regarded as a good brand.