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When to drink your 1st coffee?
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Kos Zharoid
May 28, 2025
Is coffee your morning lifeline… or silent saboteur?
Two-thirds of Americans start their day with coffee. The rest? Probably just haven't brewed it yet. But behind that comforting aroma lies a complex story - one where your favorite cup could be quietly messing with your sleep, bones, or iron levels. Let’s talk about how to sip smarter.
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According to the National Coffee Association of the United States, around 66% of Americans drink coffee daily.
In the United States, coffee is one of the most popular beverages. It is often ranked just behind water in terms of consumption. It is a staple in the daily routine of many Americans, with millions starting their day with a cup of coffee.
Positive impact:
protect against type 2 diabetes
improve liver health
improve heart health
improves metabolism
may reduce obesity
reduce the risk of certain types of cancer
lowers the risk of Parkinson’s disease
lowers the risk for Alzheimer’s
fight against obesity
increased muscle strength and endurance
stimulates metabolism and the colon
Negative impact:
Over-consuming caffeine can cause:insomnia; jitters; anxiousness; fast heart rate; upset stomach; nausea; headache; a feeling of unhappiness (dysphoria)
Bone loss and possibly increased risk of fractures
A cup of coffee with or immediately after a meal reduces iron absorption by 39%
Higher levels of cafestol and kahweol raise serum cholesterol, posing a possible threat to coronary health.
Caffeine has been confirmed to be physically addictive, with effects including intoxication, withdrawal, and dependence.
Coffee can stimulate gastric acid secretion, potentially aggravating conditions like gastroesophageal reflux disease (GERD) or peptic ulcers.
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Maximize the benefits of coffee while minimizing its drawbacks.
Drink coffee 90-120 minutes after waking up, not right away.
When you drink coffee, it affects how vigorous you feel. Coffee blocks the adenosine hormone that causes sleepiness. Right after waking up, its levels are high. If you block it with coffee at this time, it will strike back as soon as the caffeine's effect wears off. And all the fatigue will hit you at once. The optimal time for coffee is 90-120 minutes after waking up. At this point, adenosine will attach to the receptors more naturally, and you will not experience a strong wave of fatigue.
Drink your coffee a little while after you eat.
The optimal time to drink coffee is 30-60 minutes after a meal.
Drink coffee at least 6 hours before bedtime.
Caffeine taken 6 hours before bedtime has significant disruptive effects on sleep, providing empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for at least 6 hours before bedtime.
For a healthy person 2 - 3 cups per day
Even though studies show that for adults consuming moderate amounts of coffee (3 - 4 cups/d providing 300 - 400 mg/d of caffeine), there is little evidence of health risks and some evidence of health benefits. Considering all the positives and negatives, it doesn't make sense to drink more than 2-3 cups.
Dark Roast Coffee
During the roasting process, toxic acrylamide is produced in the coffee bean.
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Researchers have determined that more of the chemical is formed at the beginning of the roasting process and declines rapidly toward the end as acrylamide is eliminated from the bean. This means dark-roasted coffee contains lower amounts of acrylamide. Also, a dark brown roast coffee blend is less effective at stimulating gastric acid secretion in healthy volunteers compared to a medium roast market blend.
Black or bulletproof coffee
Drink your coffee black, skipping the added sugar and milk or cream, as the addition of milk may significantly decrease the antioxidant capacity of coffee. If you want to add something to your coffee, try coconut oil or medium-chain triglyceride (MCT) oil, which may help you burn fat and improve mitochondrial function. Start with a small amount, such as 1 tsp of MCT oil, and gradually increase to 1 or 2 tbsps to minimize gastrointestinal side effects. You can also blend in a pat of raw grass-fed butter. Additionally, adding gross-fed butter to coffee can help reduce the Gastric Acid Secretion reaction to coffee.
Bulletproof coffee has too many benefits:
Provides the brain with nutritious, healthy fats
Increases metabolism by 12%
Reduces fat storage in the body
Boosts muscle function
Improves attention span
Bulletproof coffee recipe:
Make a cup of coffee any way you like (brew it in a turbo, French press, aeropress, funnel or even a pot) - 200 ml volume. Add 1-2 tablespoons of MCT-Oil or coconut oil to the coffee. Add 1-2 tablespoons of butter without salt to the coffee.
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