For years, biohacker Bryan Johnson avoided coffee in his quest to optimize his health.
The 48-year-old, who claims to be over a decade younger biologically than his chronological age, might now be rethinking that stance after a new study highlighted potential health benefits of morning caffeine.
Morning Coffee May Boost Longevity
In a recent video, Johnson shared findings from a Tulane University study showing that coffee drinkers had a 16 percent lower risk of death from any cause and a 31 percent lower risk of cardiovascular disease compared to non-coffee drinkers. But there’s a catch: timing matters.
The research, which analyzed data from 40,725 adults in the US National Health and Nutrition Examination Survey (NHANES) between 1999 and 2018, found that spreading coffee intake throughout the day did not provide the same benefits.
Scientists believe this may be because caffeine later in the day can interfere with sleep and hormonal balance.
Lead author Dr. Lu Qi said, “It’s not just whether or how much coffee you drink, but when you drink it.
Timing could be as important as quantity when it comes to health outcomes.”
Caffeine and Sleep: Why Timing Matters
Johnson emphasized that afternoon coffee could actually undermine longevity benefits.
“Caffeine has a five to six hour half-life in your body,” he explained.
“A cup at 3 p.m. leaves half a cup in your system by 9 p.m.
That lingering caffeine can wreck your sleep—and sleep is the number one thing for overall health.”
If coffee is consumed in the morning and doesn’t disrupt rest, he said, it can support overall wellness. “It can boost your metabolism, improve vascular function, and enhance blood flow,” Johnson noted.
Coffee’s Protective Compounds
Beyond caffeine, coffee contains over 100 polyphenols—plant-based antioxidants that fight cell damage.
These compounds can also trigger autophagy, the body’s natural process for cleaning out worn-out or damaged cells.
Johnson called this a potential “longevity therapy” when consumed correctly: “Focus on morning coffee, avoid late afternoons, and skip sugary additives that negate the benefits.”
Could Spicy Chili Peppers Hold the Key to Longevity?
Johnson’s interest in biohacking doesn’t stop at caffeine.
He recently highlighted the potential benefits of spicy chili peppers for living longer.
A 2020 study of over 570,000 participants across the US, Italy, China, and Iran found that regular chili eaters had a 26 percent lower risk of cardiovascular death and a 23 percent lower risk of cancer-related mortality.
Overall, their risk of all-cause death was reduced by 25 percent.
Capsaicin, the compound responsible for chili’s heat, is believed to have anti-inflammatory, antioxidant, anticancer, and blood-glucose regulating effects—factors that may explain the longevity link.
Johnson, who reportedly spends over $2 million a year on his anti-aging regimen, hasn’t confirmed if chili peppers are part of his daily routine, though he did post, “Hot ones I’m ready for you.”
Biohacker’s Takeaway
For those following Johnson’s approach, the message is clear: timing and quality matter.
Morning coffee can offer health and longevity benefits if consumed wisely, and spicy foods might provide a natural boost to cardiovascular and overall health.
Combined with his strict regimen of vegan meals and over 100 supplements, Johnson continues to explore the cutting edge of human longevity.