Why I Do This Work
The short answer: I realized that everything I was learning about aging didn't matter if people did not know about it.
Who I Am
I'm a researcher. I spend a lot of time in labs, analyzing data, running clinical trials. I've been doing this for over 25 years.
But I'm also a son who watched my parents get older and saw how their choices affected their quality of life. I'm someone who made mistakes with my own health in my 30s. I'm a person who realized that the research I was publishing in top medical journals wasn't helping most people who actually needed it.
That's what changed everything for me.
The Turning Point
For years, I published my work in the New England Journal of Medicine, JAMA, and other top medical journals. The research was solid. It was making an impact in academic circles.
But then I realized something: Most people never read those journals. Most people don't know what’s in them because scientific writing can be hard to understand without a PhD. The important information about how to slow aging, optimize metabolism, and stay sharp as we age was not reaching the public, and was getting lost in academic language.
I got frustrated with that. I knew I had something valuable to share, but I wasn't sharing it in a way that actually reached people.
So I made a decision: I was going to translate what I know into simple, actionable strategies that real people could actually use.
That's what I'm doing now.
Popular Blogs
Coffee Before a Workout: Helpful or Harmful?
Should you drink coffee before a workout? The answer is “it depends” but for most people coffee will enhance drive and performance during the workout.
This does not necessarily mean you should drink it, however. One key factor in this decision is the time of day you train.
If you like to workout earlier in the day, there is little risk that coffee will affect your sleep that evening. This is because the half-life of coffee is approximately six hours, which means half of it is gone every six hours. So by the time you fall asleep, the majority of the caffeine in the coffee has left your system.
If your workout is typically later in the day, then the decision of whether or not to have a cup of coffee before the workout depends on a few factors, including: 1) your baseline level of arousal/ energy levels 2) how sensitive your body is to coffee, and 3) how coffee affects your sleep.
Why Does Coffee Enhance a Workout?
There are multiple ways in which coffee can enhance a workout. First, it stimulates many neuro-hormonal pathways, which and lead to increased blood flow to the heart, brain, and skeletal muscles. This results in a heightened state of mind-body arousal, which many of us have come to rely on before starting the day.
If you like to train in the morning, the coffee can help the body shift from using glucose to using fat as a source of energy. This can obviously influence the amount of fat burned during the workout, while the stimulation of neurotransmitters in the brain can also heighten drive and intensity of workouts. With increased intensity comes greater distances run and/or heavier weights lifted which lead to greater adaptation and better results.
For example, one study found that sprinters who consumed coffee or caffeine were able to sustain higher levels of performance than those who consumed a placebo. Another study found coffee arabica enhanced cognitive abilities and also reaction time.
Coffee Is More Than Just Caffeine
At this point, you may be wondering if the same results would be achieved from caffeine only. I believe the answer is an emphatic no. Caffeine is merely one component that can contribute to the performance enhancing effects of coffee.
The truth is coffee actually contains hundreds of biologically active compounds, which are distinct from caffeine, that stimulate drive, energy, and fat mobilization.
For example, coffee contains compounds called chlorogenic acids, which are major dietary polyphenols that work directly on the mitochondria (our cells’ powerhouse) of all cells in the body including the heart and brain. These compounds have been shown to increase fat oxidation in healthy males after just 5 days.
But the benefits do not stop there!
Coffee also contains additional compounds to stimulate fat burning, such as trigonelline, cafestol and kahweol. By affecting specific nutrient-sensing pathways and enzymes which play a role in cellular energy balance, coffee has multiple physiological effects that go beyond caffeine alone.
Coffee Before a Workout: Factors to Consider
1. Baseline Level of Arousal
The goal is to put your mind-body in that optimal arousal state where things get done and you experience sustained high energy levels throughout the workout. For more information on the relationship between arousal and performance, check out the Yerkes-Dotson law in psychology.
If your arousal level is low, or you are feeling tired, then an increase in arousal should enhance performance. For most people, the extra boost provided by the coffee in the morning puts them right where they need to be before a workout. So, you should feel free to enjoy a good cup of brew.
On the other hand, if you are someone who wakes up in a naturally high state of energy or arousal, then the coffee before workout may not be needed or even advised. This is because too much arousal could have potential detrimental effects on performance. We know that too much arousal can be just as detrimental as too little.
Yes, you want to have drive but not so much that you feel like your head might burst or eyes pop out of your head while lifting. Most likely, you have experienced the feeling of consuming so much caffeine that you have trouble concentrating. This is not ideal from a performance standpoint, as focus is a critical factor in lifting, and if you are doing cardio, you do not want to put too much strain on the heart muscle.
Too much stress being placed on the system, primarily from the caffeine in coffee, while training could lead to a headache or other unwanted symptoms, such as gastric upset or sleep disruptions.
2. Time of Day
We all have a circadian rhythm, which is means that the function of our cells and hormones change over the course of a 24-hour period. This means our physiological state of arousal and energy will naturally vary over the course of the day.
For this reason, it is important to keep in mind that there are certain times of the day when our arousal levels will naturally be higher when deciding whether or not to have that cup of coffee. Typically, our arousal levels, based on body temperature and heart rate measurements, are highest between the hours of three to 6pm.
If you drink coffee at these times, there’s the potential for it to take you out of the optimal arousal zone. This would obviously not be ideal and may require some experimentation on your part. If you really love how you feel after a good cup of coffee, then you may consider a smaller cup or amount at this time than you would have in the morning. That is, if your goal is to be in a state of optimal arousal during your workout.
3. Effects on Sleep
For most people, it is best not to consume coffee too late in the afternoon, generally after 3 or 4pm, as it could interfere with sleep that evening. And we know that good quality sleep is critical to recovery and achieving your workout goal the next day. This means that anything that interferes with good quality sleep would be counter-productive.
Should You Have a Coffee Before Your Next Workout?
Overall, if you are low on the arousal spectrum or feeling tired but really want to get a work out in, then coffee should facilitate the workout. But the amount consumed should depend on the factors mentioned above: baseline arousal level, time of day, and potential effect on sleep.
Of course, you may also like to workout more than once a day. Personally, I almost always drink coffee before morning or midday workouts, but not before late afternoon workouts. These are typically powered by ketones, which are caffeine free.
If you are someone who experiences positive effects, then by all means, drink up. Just make sure it’s organic.
What I've Learned (The Research, Simplified)
For the past 25+ years, I've studied one main question: How can people actually age well?
This includes research on:
How metabolism changes with age and what you can do about it.
The role of intermittent fasting and eating patterns.
How cardiovascular health affects longevity.
What keeps your brain sharp and protects against cognitive decline.
How lifestyle choices impact obesity and metabolic disease.
The key finding: You have way more control over your aging than you think.
Most people believe that aging is just something that happens to you. Energy loss, weight gain, brain fog, losing strength—they think it's inevitable.
It's not.
The research shows that your daily choices - what, when, and how much you eat, how you move, how you sleep, and how you manage stress - all directly impact how you age. These choices can actually impact your rate of aging. Not someday. Now. And in ways you can feel and measure.
That's what the science says. And that's what I see in the people I work with.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
More Energy & Better Metabolism
You want to wake up ready to go, not drag through the day. This is about optimizing how your body processes food and fuel. Better metabolism means better energy, easier weight control, and stronger physical performance.
Brain Health & Sharp Thinking
Protecting your brain and maintaining your mental clarity as you age isn't something that happens by accident. It requires specific nutrition, sleep habits, movement, and lifestyle strategies specific to brain health. I'll show you exactly what works.
Stay Strong & Move Without Pain
Maintaining muscle, balance, and mobility is what allows you to live a full life and stay independent as you age. Whether it’s hiking, skiing, playing with your kids (or grandkids) or just moving through your day without stiffness - this matters.
Recovery & Physical Resilience
Your body needs proper recovery to stay healthy. This includes good quality sleep, stress management, and movement strategies that help you bounce back faster.
Purpose & Peace of Mind
Physical health is part of the equation. So is feeling like you're in control of your future, living with purpose, and knowing you're doing the right things at the right times.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
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My Background (What Makes Me Qualified)
Education:
BA in Psychology from Florida State University.
Master's degree in psychology from the University of Florida.
PhD in Clinical and Health Psychology from the University of Florida.
Post-doctoral fellowship at the Pennington Biomedical Research Center.
What This Means: I studied how people actually change their behavior. How to help them adopt healthier habits that stick. How to design interventions that work for real people in real life, not just in labs.
Research & Publications:
Over 200 peer-reviewed scientific articles.
Multiple published book chapters.
Research recognized nationally and internationally.
Cited thousands of times by other scientists.
Co-Author of The Man Diet.
What This Means: My work has been tested, reviewed by other experts, and built upon. It's not opinion. It's evidence.
Current Role:
Full Professor at the University of Florida.
Associate Director, University of Florida’s Institute on Aging.
What This Means: I'm still actively researching, training the next generation of researchers, and staying current with the latest science. I'm not just relying on old knowledge. I'm learning new things all the time.
But Here's What Really Matters
All of that research and all those credentials would mean nothing if I couldn't translate what I’ve learned over the years into something useful for you.
So I've spent the last several years focusing on this: How do I take 25+ years of research and turn it into simple, clear strategies that actually work for busy adults who want to feel better and age well?
That's the real goal. And that's what I bring to the people I work with.
My Philosophy About Aging
You're Not Broken
The goal isn't to "fix" you or make you into someone else. It's to help you feel like yourself again, with the energy and clarity you want.
Small Choices Add Up
You don't need to overhaul your entire life. Consistent, small changes in nutrition, movement, sleep, and stress management compound over time. That's how real change happens.
Understanding Matters More Than Willpower
If you understand why something works, you don't need to white-knuckle it. You just follow the program because it makes sense. That's why people stick with this approach long-term.
Evidence Beats Opinion
I'm not going to tell you to do something because I think it's trendy or because an influencer is promoting it. Everything I recommend is backed by research and real-world results.
You're the Expert on Your Own Life
I provide the knowledge and framework. You know your schedule, your preferences, your challenges, and your goals. The best approach is the one that fits your actual life—not someone else's.
What People Tell Me
Finally, someone who explains why instead of just giving me rules.
I thought this kind of change wasn't possible at my age.
The strategies are practical. I can actually do them.
I feel in control of my health for the first time.
These conversations remind me why I do this work. It's not about credentials or publications. It's about helping real people take back control of their aging.
What I'm Not
I'm not a cheerleader selling you hope and motivation. Motivation fades. What lasts is understanding and practical systems.
I'm not selling quick fixes or magic pills. There aren't any. What works is science-backed strategies applied consistently.
I'm not here to shame you or make you feel bad about past choices. You're here because you want change. That's what matters.
I'm not a one-size-fits-all coach. People are different. Your program should fit your life, your goals, and your preferences—not some generic template.
What I Am
I'm someone who's spent 25+ years studying how people age well and how to help them actually implement that knowledge.
I'm committed to explaining the science in plain language so you understand why something works.
I'm focused on creating practical systems that fit your real life.
I'm dedicated to helping you feel more energetic, stronger, sharper, and more confident in your future.
I believe you have more control over your rate of aging than you think, and I want to help you take it.
Let's Work Together
You're here because you're ready to do something different. You're tired of guessing about what works. You want clear, evidence-based guidance that actually results in change.
That's exactly what I provide.
Ready to Get Started?
Or if You Have Questions:
Recent Blogs
Coffee Before a Workout: Helpful or Harmful?
Should you drink coffee before a workout? The answer is “it depends” but for most people coffee will enhance drive and performance during the workout.
This does not necessarily mean you should drink it, however. One key factor in this decision is the time of day you train.
If you like to workout earlier in the day, there is little risk that coffee will affect your sleep that evening. This is because the half-life of coffee is approximately six hours, which means half of it is gone every six hours. So by the time you fall asleep, the majority of the caffeine in the coffee has left your system.
If your workout is typically later in the day, then the decision of whether or not to have a cup of coffee before the workout depends on a few factors, including: 1) your baseline level of arousal/ energy levels 2) how sensitive your body is to coffee, and 3) how coffee affects your sleep.
Why Does Coffee Enhance a Workout?
There are multiple ways in which coffee can enhance a workout. First, it stimulates many neuro-hormonal pathways, which and lead to increased blood flow to the heart, brain, and skeletal muscles. This results in a heightened state of mind-body arousal, which many of us have come to rely on before starting the day.
If you like to train in the morning, the coffee can help the body shift from using glucose to using fat as a source of energy. This can obviously influence the amount of fat burned during the workout, while the stimulation of neurotransmitters in the brain can also heighten drive and intensity of workouts. With increased intensity comes greater distances run and/or heavier weights lifted which lead to greater adaptation and better results.
For example, one study found that sprinters who consumed coffee or caffeine were able to sustain higher levels of performance than those who consumed a placebo. Another study found coffee arabica enhanced cognitive abilities and also reaction time.
Coffee Is More Than Just Caffeine
At this point, you may be wondering if the same results would be achieved from caffeine only. I believe the answer is an emphatic no. Caffeine is merely one component that can contribute to the performance enhancing effects of coffee.
The truth is coffee actually contains hundreds of biologically active compounds, which are distinct from caffeine, that stimulate drive, energy, and fat mobilization.
For example, coffee contains compounds called chlorogenic acids, which are major dietary polyphenols that work directly on the mitochondria (our cells’ powerhouse) of all cells in the body including the heart and brain. These compounds have been shown to increase fat oxidation in healthy males after just 5 days.
But the benefits do not stop there!
Coffee also contains additional compounds to stimulate fat burning, such as trigonelline, cafestol and kahweol. By affecting specific nutrient-sensing pathways and enzymes which play a role in cellular energy balance, coffee has multiple physiological effects that go beyond caffeine alone.
Coffee Before a Workout: Factors to Consider
1. Baseline Level of Arousal
The goal is to put your mind-body in that optimal arousal state where things get done and you experience sustained high energy levels throughout the workout. For more information on the relationship between arousal and performance, check out the Yerkes-Dotson law in psychology.
If your arousal level is low, or you are feeling tired, then an increase in arousal should enhance performance. For most people, the extra boost provided by the coffee in the morning puts them right where they need to be before a workout. So, you should feel free to enjoy a good cup of brew.
On the other hand, if you are someone who wakes up in a naturally high state of energy or arousal, then the coffee before workout may not be needed or even advised. This is because too much arousal could have potential detrimental effects on performance. We know that too much arousal can be just as detrimental as too little.
Yes, you want to have drive but not so much that you feel like your head might burst or eyes pop out of your head while lifting. Most likely, you have experienced the feeling of consuming so much caffeine that you have trouble concentrating. This is not ideal from a performance standpoint, as focus is a critical factor in lifting, and if you are doing cardio, you do not want to put too much strain on the heart muscle.
Too much stress being placed on the system, primarily from the caffeine in coffee, while training could lead to a headache or other unwanted symptoms, such as gastric upset or sleep disruptions.
2. Time of Day
We all have a circadian rhythm, which is means that the function of our cells and hormones change over the course of a 24-hour period. This means our physiological state of arousal and energy will naturally vary over the course of the day.
For this reason, it is important to keep in mind that there are certain times of the day when our arousal levels will naturally be higher when deciding whether or not to have that cup of coffee. Typically, our arousal levels, based on body temperature and heart rate measurements, are highest between the hours of three to 6pm.
If you drink coffee at these times, there’s the potential for it to take you out of the optimal arousal zone. This would obviously not be ideal and may require some experimentation on your part. If you really love how you feel after a good cup of coffee, then you may consider a smaller cup or amount at this time than you would have in the morning. That is, if your goal is to be in a state of optimal arousal during your workout.
3. Effects on Sleep
For most people, it is best not to consume coffee too late in the afternoon, generally after 3 or 4pm, as it could interfere with sleep that evening. And we know that good quality sleep is critical to recovery and achieving your workout goal the next day. This means that anything that interferes with good quality sleep would be counter-productive.
Should You Have a Coffee Before Your Next Workout?
Overall, if you are low on the arousal spectrum or feeling tired but really want to get a work out in, then coffee should facilitate the workout. But the amount consumed should depend on the factors mentioned above: baseline arousal level, time of day, and potential effect on sleep.
Of course, you may also like to workout more than once a day. Personally, I almost always drink coffee before morning or midday workouts, but not before late afternoon workouts. These are typically powered by ketones, which are caffeine free.
If you are someone who experiences positive effects, then by all means, drink up. Just make sure it’s organic.
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About
Stephen Anton PhD in Clinical and Health Psychology, University of Florida 25+ years researching longevity and healthy aging. Published in NEJM, JAMA, American Journal of Clinical Nutrition, and more. Recognized expert in intermittent fasting, metabolism, and cardiovascular health
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This information is for educational purposes only and is not a substitute for personalized medical advice. Please consult your physician before making changes to your health routine.