🎧 Coffee, Caffeine & Longevity: Performance & Health Benefits With Peter Tierney
This week on The BluePrint, you’ll benefit from simple, sustainable tactics to become the best version of yourself.
Today’s a myth-busting masterclass with elite sports scientist Peter Tierney. Tierney discusses why coffee is more than a ritual and new science that reveals how caffeine can transform both performance and health. Tierney also debunks the hype and shares the precise caffeine dosing tactics of pro athletes. You’ll also gain insider research on optimizing coffee for competing, exercising, and even living longer.
On Wednesday, I discuss the details of four sleep patterns and the effect they could have on you.
On Friday, Board-certified physician Dr. Leland Stillman shares the TRUTH about blood testing, when to get tested, which markers matter most, and how to understand results in context. He also discusses iron overload and why you should donate blood. All this and more on The BluePrint this week.
Coffee isn’t just a ritual — science reveals how caffeine transforms both performance and health. But with misinformation everywhere, how much should you really drink? In this myth-busting masterclass, elite sports scientist, Peter Tierney, debunks hype to reveal the precise caffeine dosing tactics of pro athletes. You’ll learn insider research on optimizing coffee for competing, exercising and even living longer. With 13+ years training elite rugby and soccer teams, Tierney dives deep into the nuances that most “coffee bros” miss. From timing around workouts to the hidden benefits beyond a buzz, this talk distills complex data into simple, personalized caffeine strategies — whether you’re striving for a medal or just want to have your best day.
In this episode, you’ll learn:
Science-backed guidance on exact caffeine dosing for performance.
When to strategically use coffee vs. risk jitters.
Optimizing for competitions vs. recreational training.
Little-known ways coffee boosts longevity.
How to harness benefits without disrupting sleep.
In this episode, I break down a new research paper that identifies four distinct sleep phenotypes. You can learn which category you fit into and understand the unique risks associated with it.
Discover:
The four sleep phenotypes
How your sleep type can dramatically impact your risk for chronic diseases
The shocking health dangers faced by insomnia sleepers and frequent nappers
Why inconsistent sleep schedules on weekdays vs. weekends spell trouble
Don't let your sleep habits put you on a collision course with serious health issues. Tune in now to learn how to break free from your sleep rut and optimize your well-being for decades to come.
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Are expensive blood tests useful, or are they a racket for making money?
In this episode, Board-certified physician Dr. Leland Stillman shares when to get tested, which markers matter most, and how to understand results in context. With 13+ years of clinical experience, Dr. Stillman reveals common mistakes that lead to misdiagnoses and unnecessary treatments.
Learn simple, at-home steps to optimize hormones, lower disease risk, and increase vitality before considering medications. Discover Dr. Stillman’s framework for using labs to create positive momentum, not anxiety.
In the episode, you’ll learn:
The biggest mistake uninformed patients make with testing.
Dr. Stillman’s essential baseline labs and why.
How to interpret hormone panels (and why levels fluctuate).
Surprising impacts of iron overload and heavy metal toxicity.
Sustainable ways to improve health before taking pharmaceuticals.
You can follow Dr. Stillman on Instagram, X, Facebook, or YouTube. And, learn more or work with Dr. Stillman at Stillman Wellness.
Yours in Wellness,
