Coffee doesn't just wake you up. It literally changes how your brain works.

In this episode, I break down the latest research on coffee and brain health. A meta-analysis of observational studies found that people who drank 2-4 cups of coffee daily had about a 20-25% lower risk of depression. And the data on Parkinson's disease is even stronger -- regular coffee drinkers showed 25-30% lower risk.

But dose and timing matter more than most people realize.

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IN THIS EPISODE:

How caffeine changes your brain within 20-30 minutes

Why coffee drinkers have lower depression risk -- and the mechanisms behind it

The connection between coffee and dementia risk (15-20% lower with moderate intake)

The Parkinson's data most people miss (25-30% risk reduction)

Important caveats: anxiety, sleep disruption, and dose

A practical brain-health coffee protocol you can start today

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EPISODE SEGMENTS:

[00:00] Introduction

[01:00] Coffee, Focus & Mood

[04:30] Coffee & Brain Disease

[07:30] Your Brain-Health Coffee Protocol

[10:00] Practical Takeaways

[11:00] Summary

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KEY INSIGHT:

Caffeine blocks adenosine receptors, increases dopamine and norepinephrine, reduces oxidative stress, and improves blood flow to the brain through better vascular health. But if coffee triggers anxiety or disrupts your sleep, the brain cost outweighs the benefit. Decaf retains most of the polyphenols and shows similar long-term associations in observational studies.

The sweet spot: 1-3 cups per day, morning only, stop caffeine at least 8 hours before bed.

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FOLLOW THE SELF PRINCIPLE PODCAST:

https://open.spotify.com/show/6HX1nq6RFoqcwzwh4L9cIM?si=9e06a1b50a1247ff

Full video with visual aids:

youtube.com/@SeanHashmiMD

Subscribe to the newsletter:

selfprinciple.org/newsletter

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CONNECT:

Instagram: @seanhashmimd

Website: selfprinciple.org

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REFERENCES:

Grosso G, et al. Coffee, caffeine, and health outcomes: an umbrella review. Annu Rev Nutr. 2017;37:131-156.

Lucas M, et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011;171(17):1571-1578.

Qi H, Li S. Dose-response meta-analysis on coffee, tea, and caffeine consumption with risk of Parkinson's disease. Geriatr Gerontol Int. 2014;14(2):430-439.

Santos C, et al. Caffeine intake and dementia: systematic review and dose-response meta-analysis. J Alzheimers Dis. 2010;20(S1):S187-204.

Ascherio A, et al. Prospective study of caffeine consumption and risk of Parkinson's disease in men and women. Ann Neurol. 2001;50(1):56-63.

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MEDICAL DISCLAIMER:

This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. Views expressed are Dr. Hashmi's alone and do not represent any employer or institution. Individual results may vary. Listening does not establish a doctor-patient relationship.

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Keywords: Coffee, Brain Health, Depression, Parkinson's Disease, Dementia, Caffeine, Mental Health, Evidence-Based Medicine, Nephrology, Obesity Medicine

Stubborn belly fat won't budge despite diet and exercise? Your kidneys may be the hidden culprit.

Your kidneys clear over 50% of circulating insulin. When visceral fat compresses them, insulin stays elevated and your body gets locked in fat storage mode. This episode breaks down the kidney-belly fat connection most doctors miss — and exactly how to break the cycle.

In this episode:

• The role of perirenal fat in kidney compression

• Why your kidneys control insulin clearance (and fat burning)

• How the RAAS system triggers fluid retention and bloating

• The vicious cycle keeping you stuck in fat storage mode

• The SELF Principle approach: Sleep, Exercise, Love, Food

• A 14-day sodium reset to release kidney bloat

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References:1. Hall JE, et al. Obesity-induced hypertension: role of sympathetic nervous system, leptin, and melanocortins. Circ Res. 2021.2. Hall JE, et al. Obesity, kidney dysfunction and hypertension: mechanistic links. Nat Rev Nephrol. 2019.3. Gholami P, et al. Insulin resistance and insulin handling in chronic kidney disease. Front Endocrinol. 2024.4. Covassin N, et al. Effects of experimental sleep restriction on visceral obesity. J Am Coll Cardiol. 2022.5. Carlström M, et al. Nitric oxide signalling in kidney regulation and cardiometabolic health. Nat Rev Nephrol. 2021.

This is not medical advice. Always consult your healthcare provider before making changes.

Subscribe for weekly evidence-based health content.

Dr. Sean HashmiBoard-Certified Nephrologist and Obesity Medicine Specialistselfprinciple.org

Nearly 600 million people worldwide have diabetes. Could your morning coffee actually help protect you?

In this episode, I break down what decades of research reveal about coffee and metabolic health. A meta-analysis of over 1 million people found that each daily cup of coffee was linked to about 6% lower risk of developing type 2 diabetes. People drinking 2-4 cups per day showed 20-30% lower risk compared to non-drinkers.

But here's what most people miss: the benefits only apply if you drink it the right way.

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IN THIS EPISODE:

• How coffee affects insulin sensitivity, blood sugar, and fat metabolism
• The mechanisms behind coffee's protective effects, including AMPK activation and GLP-1
• Why your genetics determine how you respond to caffeine
• What that CGM spike after coffee actually means
• The one mistake that completely negates coffee's metabolic benefits
• A practical coffee protocol you can start using today

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YOUR ACTION PLAN:

• 2-3 cups per day is the sweet spot
• Never exceed 400mg caffeine total
• Stop caffeine 8-10 hours before bed
• Keep it mostly black — sugar bombs negate the benefits

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CONNECT:

Full video with timestamps: youtube.com/@SeanHashmiMD

Newsletter: selfprinciple.org/newsletter

Instagram: @seanhashmimd

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Medical Disclaimer: This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. The views expressed are Dr. Hashmi's personal professional opinions and do not represent any employer or affiliated organization.