Longevity researcher Dan Buettner recommends drinking coffee before noon to reduce the risk of cardiovascular disease and promote a longer life.
Buettner, known for his work on the “Blue Zones”—regions where many people live past 100—explains that timing matters when it comes to coffee’s health benefits. In a recent TikTok video, he said: “Coffee is one of the best longevity drinks. Having one or two cups before noon helps lower the risk of heart disease. By contrast, drinking coffee in the afternoon or evening doesn’t appear to have the same effect.”
A study published in the European Heart Journal, which analyzed data from more than 40,000 adults, found that those who drank coffee in the morning had a 31% lower risk of death from cardiovascular disease and a 16% lower risk of death from all causes, compared with people who drank coffee throughout the day or not at all.
“This is the first study to examine the link between coffee timing and health,” said Dr. Lu Qi, the study’s lead author from Tulane University. He explained that the findings show it’s not only whether you drink coffee or how much you drink, but also when you drink it that matters. “We usually don’t include timing in dietary guidelines, but perhaps we should consider it in the future,” Dr. Qi noted.
Experts warn that drinking coffee late in the day can disrupt sleep and negatively impact health. Dr. Qi explained: “Afternoon or evening coffee may interfere with circadian rhythms and hormone levels such as melatonin. This can lead to changes in cardiovascular risk factors like inflammation and blood pressure.”
Buettner has spent years studying the lifestyle habits of Blue Zone populations—in places such as Italy, Japan, Costa Rica, and Greece—where people live longer and healthier lives. Alongside proper coffee habits, he also encourages rethinking typical Western breakfasts. Instead of bacon or sugary granola, he recommends nutrient-rich meals like minestrone soup—a bean-, vegetable-, and whole-grain–based dish commonly eaten in Sardinia, one of the Blue Zones.