I smile a lot.

It started in 6th grade—maybe a nervous thing? I don’t know. But I figured out early that people like it when you smile, and I do, too. It makes me feel good. Since I was 12, people have asked, “You smile all the time. Are you always happy?” I’d say I’m happier than most at baseline. But I’m certainly not always in a good mood, and I don’t smile 24/7. That’d be concerning.

Anyway. I am almost always heavily caffeinated—and that might be part of the reason I’m so smiley.

Coffee fuels my mornings, my work, and most of the meaningful conversations I have throughout the day. But beyond keeping me focused, my coffee habit might actually be doing me a favor—because, as it turns out, coffee is packed with surprising health benefits.

Let’s dive into five science-backed reasons why drinking coffee isn’t just a morning ritual—it’s a longevity hack, a performance booster, and possibly one of the best health habits you can have.

Side note: Get this. As I type this at 6:30 AM on a flight, I just asked for coffee—only to be told the machine was broken. I got a Diet Coke instead. A cruel twist of fate. No coffee when writing about the joys of coffee!

1. Coffee Drinkers Live Longer (Seriously)

A massive study in the European Heart Journal found that coffee drinkers have a significantly lower risk of dying from any cause—especially heart disease.

In fact, drinking 2-3 cups per day (both caffeinated and decaf) was associated with the lowest mortality risk. Translation? Coffee drinkers tend to live longer.

Why? Coffee is loaded with antioxidants, improves blood vessel function, and helps regulate blood pressure over time.

Try this: If you already drink coffee, you’re likely doing your heart (and lifespan) a favor. If not, consider adding 1-2 cups into your routine.

2. It Fights Inflammation (A Silent Health Killer)

Chronic inflammation is linked to everything from heart disease to arthritis to cognitive decline—and coffee may help keep it in check.

Research shows coffee reduces inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). The polyphenols and chlorogenic acid in coffee act as powerful antioxidants, protecting your cells from damage.

Try this: While coffee alone won’t fix a poor diet or lack of exercise, it complements an anti-inflammatory lifestyle—one that includes whole foods, strength training, and quality sleep.

3. It Helps Regulate Blood Sugar & Lowers Diabetes Risk

Type 2 diabetes is on the rise, but coffee may offer some protection.

Studies suggest regular coffee drinkers have a lower risk of developing diabetes, likely due to coffee’s effects on glucose metabolism and inflammation.

While caffeine temporarily reduces insulin sensitivity, habitual coffee drinkers seem to develop an adaptive response that actually improves glucose control over time.

Try this: If you have a family history of diabetes or struggle with blood sugar levels, regular (unsweetened) coffee might be a smart addition to your daily routine.

4. It Supports Your Nervous System & Stress Resilience

Your autonomic nervous system (ANS) controls everything from heart rate to digestion to stress responses. Coffee may help balance the ANS, particularly by supporting the rest-and-digest (parasympathetic) side.

Studies link coffee to improved heart rate variability (HRV), a key marker of nervous system health and stress resilience. Plus, caffeine can counteract being stuck in fight-or-flight mode, helping you feel more energized without overstimulation.

Try this: If you struggle with stress, fatigue, or low HRV, moderate coffee intake (without overdoing it) may help regulate your nervous system over time.

5. It Supercharges Your Workout Performance

Caffeine is one of the most well-researched performance enhancers, and coffee is the simplest way to get it.

It increases strength, endurance, and power output by stimulating the central nervous system and boosting adrenaline. Studies show caffeine enhances muscular contractions, reduces perceived effort, and delays fatigue—which is why it’s a staple in pre-workout supplements.

Try this: Drinking coffee 30-60 minutes before a workout can improve performance, especially for strength training and endurance sports.

So… How Much Coffee Is Too Much?

For most people, coffee has a ton of upsides and very few downsides.

Beyond the obvious boost in alertness and energy, coffee drinkers experience better heart health, reduced inflammation, improved insulin function, and enhanced workout performance.

While studies show a strong link between coffee and better health, they don’t prove cause and effect. But here’s the thing—if coffee were bad for us, we’d probably have strong evidence by now. And we don’t.

So, what’s the sweet spot? Research suggests 2-3 cups per day (about 100-300mg of caffeine) is ideal for most adults. Just be mindful of timing—cut off caffeine by early afternoon to avoid disrupting your sleep.

If you needed another excuse to enjoy your morning (or afternoon) cup, here it is. Drink up—your body (and brain) will thank you!

Best,

John

P.S. - Shoutout to my clients Donnie and Chris—both kicked off the year by dropping a serious amount of fat in January!

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