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| | The coffee-drinking hack you NEED to know about | 
Dear Reality Health Check Reader,
If there’s one habit my patients worry about more than any other, it’s how much coffee they drink.
That’s why it isn’t unusual to hear me discussing the potential health benefits and risks of caffeine consumption in my office.
Of course, I always bring those same details to you—right here in my newsletter. (Coffee consumption is a “hot” topic!)
And, as new scientific studies emerge (as they always do), I aim to present the latest, most fine-tuned recommendations.
So, if you’re a coffee lover, listen up—because there’s a new coffee-drinking hack you NEED to know about…
(Article continues below.)
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| The timing of your brew is key
An observational study using data from the National Health and Nutrition Examination Study (NHANES) suggests that coffee’s health benefits depend on one key factor…
Your morning brew should be just that… in the morning.
In fact, compared with non-drinkers, subjects who mostly drank their coffee in the morning experienced a:- 16 percent lower all-cause mortality risk
- 31 percent decreased cardiovascular-related mortality risk
And moderate or heavy coffee drinkers seemed to benefit the most. (For this study, that included subjects who drank two to three cups each morning.)
Importantly, those who drank coffee throughout the day didn’t experience the same benefits—regardless of quantity.
The science is still developing
The health effects of caffeine remain a bit of a mystery. Scientists are still trying to understand why and how it has certain effects on our bodies.
But the authors of this new study propose two potential mechanisms…
First, they believe that all-day consumption interferes with our circadian rhythms. That is, our master body clock.
I agree this is an important clue. Circadian rhythms are 24-hour cycles that regulate your body—right down to the cellular level. Light and darkness, which dictate your sleeping and waking patterns, are the primary drivers. But other cues, like the timing of meals and physical activity, matter too.
See, your body is a machine that constantly adjusts. And if we overload our body with caffeine, it’s very possible that the hormones we need for our sleep-wake cycle, as well as for sustaining energy, may start to misfire.
The second theory suggests that coffee contains anti-inflammatory compounds that may counteract pro-inflammatory cytokines—but only to a point.
Without diving too deep into the science here, this process could eventually invite disease (or illness) in, as your immune system deals with a “push-and-pull” battle deep within.
Both are interesting theories. But let me be clear…
I personally don’t drink coffee—not because I think it’s bad, but because it makes me too jittery. There are plenty of studies that link coffee consumption to lower disease and death risk.
So, if coffee is part of your daily routine, that’s A-OK. Just be sure to limit how many cups you drink—and based on this research, consider limiting your indulgence to the morning hours.
As always, your health depends on more consistent lifestyle habits—like diet, exercise, and sleep—than on any one singular thing (coffee).
Until next time,
Dr. Fred
Source:
“Coffee Drinking Tied to Better Survival, but Timing Matters.” Medpage Today, 01/07/2025. (medpagetoday.com/primarycare/dietnutrition/113684)
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