Alec's blog on health

Drinking coffee to keep you awake after 12 cancels out all longevity benefits

Coffee drinkers live longer, but only if you drink it in the morning

Morning-only drinkers:
+ 16% lower risk of death
+ 31% lower risk of cardiovascular death
Compared to non coffee-drinkers

If you drink coffee all day there’s no clear benefit.
This is according to a study of 40,725 US adults with a ~10 year follow-up.

Why timing matters: the half-life of caffeine in blood is ~5–6 hrs.
A 3 pm cup leaves you with the equivalent of half a cup in your system at 9 pm.

Some are genetically slow metabolizers. Factors like pregnancy, oral contraceptives, and other drugs can extend caffeine half-life to 8–10 hrs.

When coffee doesn’t overlap with sleep, it may support longevity by:
+ Boosting metabolic rate (calorie-restriction mimetic)
+ Inducing autophagy (esp. during fasting)
+ Improving vascular function & blood flow
+ Anti-inflammatory & neuroprotective effects
This is due to the caffeine + polyphenols (chlorogenic and caffeic acids).

TLDR: if you drink coffee, do it 10-12 hours before your bed time

https://x.com/bryan_johnson/status/1971616123494998206?t=VPYeg_eI54pmysTwMMz9xw&s=19