Coffee Benefits, Health Effects, and Brewing Secrets [Facilitated: Episode 6]
- The Facility Denver
- 3 hours ago
- 7 min read
Coffee is a staple in most people's daily routines, yet few consider the profound impact their brewing methods and bean choices have on both taste and health. In our latest podcast episode, we explored the fascinating science behind coffee consumption, diving deep into the nuances that can transform your morning cup from a potential health hazard into a powerful health ally.
The journey to the perfect cup begins with water quality - a factor most coffee drinkers overlook. Since coffee is 98-99% water, using filtered or spring water creates a foundation for better extraction and eliminates contaminants that could affect both flavor and health outcomes. Many don't realize that tap water, with its chlorine and potential heavy metals, can significantly degrade coffee quality and introduce unwanted chemicals into your system.
Brewing methods dramatically affect not only taste but also the bioactive compounds in your cup. Unfiltered methods like French press contain higher levels of diterpenes that can raise LDL cholesterol, while filtered methods like pour-over remove these compounds while preserving beneficial antioxidants. The pressure extraction of espresso actually increases antioxidant content despite using less water, creating a concentrated source of beneficial compounds. Cold brew, with its extended extraction time of 8-24 hours, yields the highest caffeine content of any brewing method, contrary to popular belief.
The temperature precision revolution has transformed home brewing. Maintaining water between 195-205°F optimizes extraction of beneficial compounds while minimizing bitter notes and harmful byproducts. Too cold, and you'll miss essential antioxidants and flavor profiles; too hot, and you'll degrade beneficial compounds while increasing acrylamide formation. This precision, once available only to professional baristas, is now accessible through affordable temperature-regulated kettles that maintain specific temperatures throughout the brewing process.
Bean sourcing represents perhaps the most significant health consideration. Conventional coffee is among the most heavily pesticide-treated crops globally. While organic certification provides assurance of pesticide-free growing practices, the certification process is prohibitively expensive for many smaller producers who may use organic methods without certification. More concerning are mycotoxins - compounds produced by molds that commonly contaminate coffee beans, particularly from certain growing regions or when beans are improperly processed or stored. These compounds have been linked to kidney damage, immune suppression, and chronic fatigue.
Roasting temperatures create another critical health consideration. Light roasts retain more caffeine but may contain higher levels of acrylamide (a potential carcinogen), while very dark roasts can develop polycyclic aromatic hydrocarbons (another class of carcinogens). This creates a "sweet spot" in medium roasting that maximizes antioxidant content while minimizing harmful compounds - an approach specialty roasters now optimize through careful temperature regulation and testing.
The timing of consumption proves equally important as what you're consuming. We emphasize the importance of establishing "coffee rules": waiting 45-60 minutes after waking before consuming caffeine, hydrating first, eating something beforehand, and considering supplementing with B vitamins to support caffeine metabolism. This approach transforms coffee from a crutch to a performance enhancer, allowing your natural cortisol rhythm to establish proper wakefulness before introducing caffeine's effects.
A deep dive into the nuances that can transform your morning cup from a potential health hazard into a powerful health ally. ahhhhh
THE FACILITY COFFEE PRACTICES CHEAT SHEET
BREW METHODS
French Press / Turkish: Unfiltered. = more diterpenes (oils); may raise cholesterol.
Drip/Pour over (Paper Filter): Removes more oils! Better for most people.
Espresso: Technically unfiltered, but much smaller volume so lower diterpenes. High pressure extraction gives you more antioxidants and polyphenols per cup! Can be more stimulating, but mostly related to the dose .. easier to overdo 4 shots of espresso vs 4 cups of coffee.
Cold Brew: Higher caffeine, Lower acid!
ROAST LEVEL
Lighter = higher polyphenols, more caffeine, more acrylamide
Darker = lower acid, fewer antioxidants, more polycyclic aromatic hydrocarbons (PAH)
TEMPERATURE
Ideal : 195-205°F. This is hot enough to extract caffeine, acids, + aromatics.
TOO HOT: over extracts and degrades antioxidants + increases bitterness. “Harsh” flavor, more acrylamides.
TOO COLD: Doesn’t full extract caffeine/antioxidants. “Sour” or “flat” flavor [This is why cold brew requires a long brew time]
Why a gooseneck kettle? Precision flow (circular motion) prevents “channeling” where you get under-extraction in some areas and over-extraction in others.
Why use a burr grinder? Consistency is key. Burr grinders crush beans evenly, giving you uniform grind size—essential for balanced flavor. Blade grinders? They chop unevenly, which can lead to bitter or weak brews.
Why use a scale? A scale ensures the perfect coffee-to-water ratio every time. More accuracy = more delicious and repeatable results.
OUR PERSONAL COFFEE BREWING SET-UP AND RECOMMENDATIONS
Our favorite coffee grinder: Fellow Opus Conical Burr Grinder ($195)
Our favorite gooseneck kettle: Stagg EKG Pro ($165+) or Stagg EKG Pro Studio ($195+)
(Splurge-worthy) coffee scale: Tally Pro Precision Scale ($185)
Mitchell's Brew Method: Chemex Pour Over
Kate's Brew Method: AeroPress or French Press ... although will soon be transitioning over to the Stagg X Pour Over!
Coffee Bean Storage: Airscape Canister or Fellow Atmos Vacuum Container
SOURCING COFFEE BEANS
Coffee is one of the most chemically treated crops in the world. While going organic helps you avoid pesticide residues, the label doesn’t tell the whole story. Many small coffee farmers actually follow organic practices but skip the official certification because it’s pricey and time-consuming.
What’s arguably more worrisome than pesticides, though? Mycotoxins. These are toxic compounds produced by mold. These can sneak into coffee beans during growth, processing, or storage; especially in humid climates or with poor quality control. Some mycotoxins have been linked to issues like kidney stress, immune system suppression, and even chronic fatigue. Not exactly the buzz you’re going for.
We recommend talking to local roasters. We've really enjoyed getting to know owner Scott Gaerte of LOST COFFEE in Littleton, Colorado and can recommend their beans for sustainability and stewardship.
THIRD-PARTY TESTED COFFEE BEANS
For sensitive individuals, it's worth seeking out beans that are third-party tested for mycotoxins. PURITY COFFEE does a great job with transparency. They not only test every batch; but also have specific blends for health conditions (like Alzheimer's or Liver Health!) based on optimal roasting temperatures.
COFFEE BENEFITS + SIDE-EFFECTS
The Perks of Coffee (Besides the Obvious One)
Yes, coffee wakes you up. But it’s not just liquid motivation. Coffee has some legit health benefits backed by actual science:
☕ Brain boost: Caffeine improves alertness, mood, reaction time, and memory—at least in the short term. (Shocking, I know. Smith, 2002)
🧠 Neuroprotection: Long-term coffee consumption has been linked to a lower risk of neurodegenerative diseases, including Alzheimer’s and Parkinson’s. (Check out Eskelinen & Kivipelto, 2010)
🫀Heart health: Moderate coffee intake (think 2–4 cups/day) may reduce your risk of heart disease, stroke, and even heart failure. (Larsson et al., 2018)
💛 Metabolism support: Coffee may help with blood sugar regulation and insulin sensitivity, especially in people at risk for type 2 diabetes. (van Dam & Hu, 2005)
💩 Gut health: Research shows that regular coffee drinkers tend to have greater microbial diversity in the gut, a marker of better overall gut health. (Jaquet et al., 2009; Sánchez-Tapia et al., 2020)
🧪 Antioxidant powerhouse: Coffee is one of the biggest sources of antioxidants in the Western diet. It even beats out fruits and veggies for some people. (Pulido et al., 2003)
A FEW COFFEE CAVEATS ☕️ + "COFFEE RULES"
Thanks to the magic of bio-individuality, there’s no one-size-fits-all when it comes to food; coffee is no exception. Some people thrive on it. Others? Not so much. You probably don’t need to give it up entirely (I’ve rarely seen that be necessary), but if you fall into one of the following categories, it might be worth being a little more intentional with your intake.
1. Adrenal Fatigue:
When your energy is running on fumes, it’s tempting to keep pouring coffee on the fire. But if your adrenals are already stressed out, caffeine just adds fuel to the cortisol bonfire. Scaling back can actually help your energy recover rather than just survive the day on borrowed time.
2. Acid Reflux:
Got heartburn? Coffee could be a culprit. Its natural acids—and that punchy caffeine content—can relax the lower esophageal sphincter (aka the little muscle that’s supposed to keep stomach acid where it belongs). If it’s already underperforming, coffee might nudge it in the wrong direction. Try a darker roast for naturally lower acid!
3. Genetic Variants (aka The Caffeine Gene Drama):
Meet CYP1A2, the gene that dictates how fast (or slow) you metabolize caffeine. If you’ve got the slow version, your body holds onto caffeine longer, and that can mean more cortisol spikes, heart palpitations, digestive drama, or anxiety from the same cup your friend downs without blinking.
Not sure where you fall on the caffeine tolerance spectrum? If one cup turns you into a shaky squirrel or keeps you up at night, that’s a clue you might be a slow metabolizer. If you’re feeling fine at two cups, you’re probably in the clear. Pro tip: If caffeine hits you like a freight train, try adding some healthy fats (like heavy cream, coconut milk, or grass-fed butter) to your coffee. They help slow the absorption of caffeine and give you a steadier energy release—without the sudden crash.
COFFEE RULES
These are the best practices we recommend for all coffee drinkers!
💧 Water: at least 16 ounce before coffee
⏰ Time: try to be awake for at least 45-60 minutes before caffeine
🍳 Calories: aim to consume at least 100 calories from fat/protein before coffee
--- see the full Instagram post and caption below:
Lots of choices, lots of things to think about. Never expecting perfection. It's not possible.
Meet The Functional Medicine Team behind Facilitated:
Mitchell Rasmussen, DC, CFMP: Mitchell is a certified functional medicine practitioner with a doctorate of chiropractic at The Facility Functional Medicine Clinic in Denver, Colorado.
Lots of letters behind this name. I went into the field of chiropractic knowing I wanted to practice Functional Medicine. My biggest passion is the immune system. I've focused a lot of post-doctoral education on immunology and clinical applications for chronic diseases like Lyme and other tick-borne pathogens, viral burden, and mold exposure.
About Kate Daugherty, MS, CNS: Kate is a certified nutrition specialist and functional nutritionist at The Facility Functional Medicine Clinic in Denver, Colorado.
I embarked on my career journey in neuroscience, which seamlessly transitioned into further education in human nutrition. Utilizing food as medicine to treat the mind-body connection is truly remarkable. I believe our eating habits nourish our soul just as profoundly as they do our body.
