Survival Fitness Plan Blog/Show Notes/ Is Coffee Boosting or Hindering Your Health?

Is Coffee Boosting or Hindering Your Health?

Assembling the facts behind your daily cup! Dive into our article to determine whether coffee is a health boon or potential harm. Gain the lowdown on its benefits and drawbacks, sip more wisely, and make informed choices for a healthy lifestyle. Your coffee habits unraveled--read now!

In today’s article, we dive deep into the world of our favorite morning brew.

From the numerous health benefits and potential downsides of coffee, we explore it all.

Whether you're curious about the role of coffee in intermittent fasting, seeking the best time to enjoy your cup, or simply eager to hear about personal coffee consumption habits, this episode has something for everyone.

Join us as we unravel the mysteries and joys of coffee!

Imagine possessing the skills and stamina to face any danger head-on. It starts here – are you up for the 6-week Survival Fitness Plan Challenge?

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.


00:00:00 Introduction
03:00:13 Let’s talk about coffee
03:31:97 Triple J
04:47:46 Benefits of coffee
06:50:94 Intermittent fasting
07:18:04 Interesting fact
09:03:29 Downsides of coffee
10:48:26 When to drink coffee
12:27:37 My coffee intake
16:51:15 Closing


The Survival Fitness Plan is much more than a fitness program. Take the challenge today and level up your life!


Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. Your ultimate flight and fight fitness training program or train yourself to be a modern-day ninja. I'm still playing around with what I'm going to call it. Anyway, today we're going to talk, oh, the app is ready.

It's online and if you're a legacy member, meaning that you signed up before. Before, then you'll get six months free, so just wait for the email. You'll probably have got it by the time you hear this. For everyone else, it's a dollar for a month. And you can go get it now It's ready to go. I am still working on updates, right? But it's released, right? So you'll get all the updates for free or whatever. Just bear with it a little bit. Yeah, so that's good. I haven't, so I plan on also adding like app personalization and Some coaching as well.

It's ready to go. I am still working on updates, right? But it's released, right? So you'll get all the updates for free or whatever. Just bear with it a little bit. Yeah, so that's good. I haven't, so I plan on also adding like app personalization and Some coaching as well.

But you're just gonna have to wait a little bit for that to happen. Because the main thing was that I wanted to release the app. I'm not marketing it aggressively yet. I'll do that once it's fully ready. But for the rest of you, you can certainly get in now and start using it. Yeah, and I also changed some of the strength things.

So... Well, you'll see in the app. I took out some, like, skater hops and, like, these minor things and I said, Alright, we're gonna try to get everyone to be able to do some, like feats of strength, you might want to say, but they're actually really useful. One of them's a muscle up, right? You're gonna be able to do muscle-ups.

But of course, when you see in the plan, it'll say, alright, do muscle ups, but you don't have to be able to actually do muscle ups to do the plan, obviously, you gotta work your way up to it, right? And there'll be instructions in there on how exactly to work your way up to it, and right now it's just a video from YouTube from someone else that's made it.

But eventually, I'll make our own detailed instructions and put it up there. But for now, like, those videos that are from other people are, like, pretty good. So follow them and you can learn how to progress yourself slowly to doing a muscle up. And then when it's released, you can have, like, the personalized app or the personalized training.

It'll actually give you, depend, you'll do a test and then depending on where you are on the spectrum of fitness and ability you'll get, like, step by step what to do next per week, per day of to build yourself up to the strength. So it's like muscle ups and then there's handstand push ups and then there's just normal push ups as well.

And a lot of people may think, oh, you don't need normal push-ups if you're getting people to do handstands, but you do because for fight training. And muscle ups are also good for parkour. And then there's burpees because burpees are awesome. And a few other ones. But, yeah. So there you go.

 Anyway, today we're going to talk about coffee. I drink coffee every day, I think most, especially Americans, drink a lot of Americans drink coffee. And I never used to though, I only started drinking coffee a couple of years ago, I used to be like, not really against it, but I just never felt the need to drink coffee like I didn't want to.

But then when I lived in Colombia, because Colombia's quite famous for coffee, and my Colombian friends were like, you can't you have to drink coffee, because you're in Colombia. And then also, around that exact same time, I listened to this thing called well I used to.

 In Australia, there's a radio station called Triple J.

Every Australian will know what it is, but other people may not. So there's this station called Triple J, and it's a national radio station. Every Thursday morning, for at least the last 30 years because I've been listening to them for at least 30 years, is this guy called Dr. Carl. And basically, people just ring up...

Ask him questions about science, and he answers them. He's super smart. He probably reads a lot, some of the questions he probably reads the questions beforehand and screens them, and then if he doesn't know the answer, he'll go research them or whatever. But, a lot of them he will also know off the top of his head, especially because he's been doing it for 30, 30-plus years, right?

Yeah. So Dr. Karl. And he's got a podcast actually just look up Triple J Podcast and you can go to Dr. Carl. Anyway, if you're interested in Science Post Questions. And he used to go on about, every now and again, he used to go on about coffee and how good it is for you or whatever. So I started drinking it and now I just want to share, share what I've learned about it with you guys.

Because if you don't drink coffee. Or, you might, you might change your mind and start drinking it because it's really good for your health. Or, if you do drink coffee, maybe you're doing it wrong. And not necessarily wrong, but not the way I do it. And maybe you want to learn about it. So here we go.

 Let's, first of all, let's just go over the benefits of coffee. And I got this off WebMD, I think it was. So... Well, I can't cite where they got it from, but I'm sure they got it from someone reputable. All right. So the first one obviously is a boost in energy levels because it contains caffeine. That's the main reason people drink it apart from the flavor.

So yeah, that's the first simple one. But there's a lot more benefits and a lot of these are like maybe like they've done studies and it's had positive but it's not like full science proven or like they've had contradictory studies or whatever, but we'll go over them anyway. So it may be linked to lowering the risk of type 2 diabetes.

And I think the reason for that is because it preserves the function of your beta cells. In your pancreas, which, and for those of you that don't know, they're responsible for producing insulin which regulates blood sugar. Also coffee is really rich in antioxidants, so that probably helps with a lot of things as well.

Alright, next benefit. Could support brain health so there's some proof or some studies that have shown that it supports brain health, including Alzheimer's disease, Parkinson's might lower dementia and like just cognitive decline in general, right? May promote weight management so it could alter fat storage and support gut health, depending on where you read this.

They're like, yeah, it definitely does this. And then others are like, well, maybe it does that. Maybe like, you don't, you don't know. How can you really prove all these things? They've done studies and a lot of the studies are shown to be like people who drank one to two copies of cups of coffee a day are like 17 percent more likely to meet recommended physical activity levels as well.

And of course, physical activity helps with weight management. Yeah. And also, a lot of people So, when I used to use it, I don't, I never really used it for weight management, but a lot of people do coffee because it's if you do intermittent fasting, I do intermittent fasting occasionally, well I've stopped now, but I used to do it all the time, and not for weight management just for like the regeneration of cells and all that, all the other good benefits of it.

 But, For those people on intermittent fasting for weight management,, because one of the things you can do on intermittent fasting is drink straight black coffee, right? Instead of or as breakfast, whatever. Alright? It's linked to a lower risk of depression. Not really sure of the science behind this, but it's linked to a lower risk of death by suicide.

It's got some trusted source, so apparently that's true. It could protect against liver conditioners.

 Now this is quite interesting because If you drink a cup of coffee a day, it was tied to a 15 percent lower risk, while drinking four cups a day was linked to a 71 percent lower risk of all types of liver condition, including chronic liver conditions, liver disease liver cancer, and anything to do with the liver, so that's pretty cool.

Your liver's ultra important, so that's good. Supports heart health, another really important organ, all your organs are important. Could lower the risk of heart disease, heart stroke, and heart failure. But also, on the opposite side, it could increase blood pressure levels. So if you're prone to high blood pressure, just watch out for drinking coffee.

There you go. It could increase longevity in general. And I think that's like when you read about all the benefits of it, obviously they all equal to longevity. So it's just due to this multitude of benefits, right? And one that I was particularly interested in is... As improving athletic performance, because you could use it as a performance enhancer.

And a lot of people do this I don't, and I'll tell you why I don't in a little bit. I just gotta walk around because the dog, this dog is a bit weird, it won't walk around unless you walk around as well, like it won't just roam the grounds. But then as soon as you start walking it'll start sniffing around and stuff.

So if I don't walk around. And then I want to go home and then I start walking around and then the dog wants to sniff around. I'm like, oh, I'm just wasting time. All right. So anyway it's athletic performance as a performance enhancer and like lots of like bodybuilders, especially rave on about this, but in a survival fitness plan, we're not really bodybuilders, but anyway, we'll get, we'll get back to that.

All right now. So there are all the benefits, but of course, everything's got some downsides.

 So let's just go over the downsides. Because caffeine affects individual people a lot differently, right? It's highly individual and some people tolerate it much better than others. So, common side effects include anxiety, nervousness, increased heart rate, right?

Rapid pulse, irritability, sleep disruption, or insomnia, and we'll touch on that in a minute. Stomach discomfort because it's I think it's... That's probably acidic maybe or A lot of people say that's not good for your stomach but other people say it's really good for your stomach so there you go Tremors, I mean It's just, so all these things, it's like obviously because of the caffeine Your heart pumps faster And then you can get jittery and all that stuff Everyone is pretty presynaptic so it just depends on the person to, to prevent that don't, don't drink more than like 400mg a day, or that's roughly around 3 4 cups of coffee.

Personally, I never drink more than 2, I usually only drink 1. And yeah, we'll get into what I do later. Of course, there are lots of different variations of how to drink coffee in Instant Fresh First. You can brew it or caffeinate it. Caffeinate so uncaffeinated coffee, you probably won't get as many of the benefits.

There are some benefits that you'll still get, but not as many, obviously. Of course, you can get it unflavored. It's better like Starbucks coffee, it's not coffee. Heh heh heh. It's got all the syrup and stuff in it. I hate Starbucks. And I know you can just go and buy black coffee from Starbucks, but, why would I do that?

I'm not gonna spend seven bucks on a black coffee. I think the reason people like going to Starbucks is because of all their special coffees, but all the special coffees are shit. Right? They're like, I just might as well drink a milkshake. If I'm really gonna enjoy it myself, I'll drink a milkshake. So anyway.

Enough about Starbucks.

 Anyway, alright. So, when to drink your coffee. Obviously in the morning is the favourite time for people to drink it. Drink it before or after exercise. For the, but, alright, so to get the benefits from exercise you have to drink it like at 40 minutes to 60 minutes before you exercise, right?

But it depends, like, because, well, I'll go into it in a minute, like, I like to exercise first thing in the morning because it's good to build a habit. It's just when I like to, but people like to exercise at different times. And if you're, especially people that go to the gym, so, like, you might go to the gym after work or whatever, alright, so have it, like, an hour before you go to the gym, and you'll get the maximum effects.

But, for me, or for others like me, that like to like to exercise first thing in the morning, like, get out of the way, build a habit, make sure you get it done I'm not gonna drink coffee and then wait an hour to go exercise. It's ridiculous. But also the thing about the self-fitness plan, it's not super strenuous.

So it's not like, you know, you're not, you're not bodybuilding, right? So you don't, you don't need that extra, well, some of, some people might. So it's up to you whether you do it. One important thing is coffee is a big sleep disruptor, obviously, because of caffeine. So it's really recommended not to drink it eight hours before going to bed.

So if you go to bed at Say 10 o'clock, don't drink coffee past 2 p.m. Now I mess up on this sometimes because I might have a coffee at like 3 or 4 in the afternoon and might still go to bed at like 11, but yeah, you might be able to get to sleep but you won't be able to fall into that deep, deep sleep, right?

So, it's recommended not to drink before 8 hours, after 8 hours before going to sleep. Does that make sense? So, don't drink coffee if you're going to go to sleep within the next 8 hours.

 Alright. Alright, here we go. Here's how I intake coffee, for those of you that care. Maybe not, just for me though.

Alright, first of all, it's good to have high-quality coffee. Hang on a minute, hang on a minute. Buddy!

He was going to go chase a person, which normally isn't too bad because it's a beautiful-looking dog, and people like it. But, there's this couple of They look Indian, I have no idea where they're from. But they walk around and they're afraid of dogs, which makes me think they're They might be Muslim, or because they, Muslims are not necessarily afraid of them, but they don't like touching them.

And yeah, or they're just old people that don't like dogs, whatever. Anyway. So, just gotta watch out for that. Alright, so, I like high-quality coffee, preferably Colombian coffee, because Colombian coffee, in my opinion, is the best coffee in the world. And that's not just because I'm half Colombian. It's because I've tried lots of different types of coffee, and I prefer Colombian coffee.

I was in Brazil, and I had their coffee, and I wasn't very impressed, even though it's like the number one producer of coffee in the world. It's not necessarily the num the best coffee in the world. Vietnam coffee is pretty good but Colombian is my favorite. Anyway, I do like high-quality coffee in a French press.

And, I'm not a fan of pod brews because they're terrible for the environment and also because I'm not able to do what I want to do and French presses are Just easy, you know, and like you can get portable French press So when I travel y'all could just bring I don't but I'm maybe I will start doing it It's just bringing a little French press around, right?

I'm only getting those plastic ones. Anyway, I'll think about that and then and some instant coffee is okay, but I mean, I've got, I've got instant coffee, so when I travel it's easier to make, especially because I like the coffee. I like to put M C T oil. So when I was doing intermittent fasting, or sometimes now when I still do intermittent fasting, I have the coffee and then I'll put some M C T oil, or now I'm actually using M C T powder, which is a lot easier to use and it's easier to travel as well.

It's really good. So M C T oil, M C T powder. And then MCT, for those of you that don't know, it's like the strain out of coconut, you could just use coconut oil like third-grade coconut oil, but MCT is like, so the good thing in coconut oil is called MCT. This is, as my understanding of this is very limited, but this is what I think is the deal.

So the good stuff in coconut oil is MCT, and over the recent years, scientists have figured out how to extract that MCT directly. Oh, sorry, that was... That was the dog. It just ran into the phone. So yeah. But now you get it in powder. And so, I make the French I make the coffee in a French press.

And then in a separate cup, I'll put like a tablespoon of MCT and a tablespoon of protein powder. Because I started doing that very recently actually, so it gets some, gets an extra protein in me. And then and then when the coffee's ready, I'll put it in there, and then I use a little portable milk frother, and then whizz it up, and it makes it a very creamy latte type thing.

When I, so the only difference is when I was doing intermittent fasting, it was just black with MCT oil, but now, I still don't use sugar, I still don't use milk or anything. Yeah sometimes when I travel, when I've got a big packet of it, I use it's called Vita Health Genius Blend, and I like that because you can brew it, like, you just put it in your cup, right, I've got this travel cup, and it like, seals pretty good, and then some, if I'm at the airport or whatever, and I fill it up, and then I just shake it around, because it cold brews, and it's actually really good coffee so I like that a lot, but when I've got, when I'm settled, I can Brew fresh proper coffee.

So that's good. So I do that I have tried other of these keto coffees to replace it But the one I like the best is this genius blend and it's mainly because of this cold brew factor And maybe I can do it with other ones. But also this one tastes a lot better. I've got this one. It's got This other one that I got while I was in Australia because I wasn't able to find the Vita.

They don't sell it there for some reason, the Genius one. I guess it's just an American thing. Yeah, but it didn't taste that great. I'm still carrying it around. I'll drink it at some stage. But anyway, so there you go. I usually, so I drink one in the morning after my workout and occasionally one after my post-lunch nap, which I have every single day, but depends.

Yeah, and that's basically it. So that's it for coffee you guys Like I said, don't forget to download the app special deal of a dollar for 30 days

Don't forget to Like subscribe, and share take a screenshot post it on your socials With the hashtag survival fitness plan and hopefully I'll see it and then I'll comment on it.

It'll be great All right. That's it guys. Have a good day, and I'll see you next time. Bye.

Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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