Across the world’s longest-living populations – from different parts of the world – coffee isn’t just a drink. It’s a ritual, a pause, a daily cornerstone of wellbeing. In these regions, people sip coffee slowly, enjoy it mindfully, and weave it into daily routines that support good health well into old age.

Over the past decade, numerous studies have linked moderate coffee consumption with a reduced risk of heart disease, stroke, type 2 diabetes, liver disease, and even neurodegenerative conditions. But here’s something most people miss:

Longevity isn’t just about drinking coffee – it’s how you drink it.

The timing, rituals, and habits surrounding that morning cup matter just as much as the coffee itself.

After reviewing research from major medical journals, observational longevity studies, and lifestyle patterns from Blue Zones populations – from Okinawa to Sardinia -, here are the 10 science-backed coffee habits shared by people who regularly live into their 90s and 100s.

If you’ve ever wondered how people who live to 100 drink their coffee, or whether coffee can actually help you live longer, the research is surprisingly consistent. The world’s longest-living people follow very specific, healthy coffee habits that support better metabolic health, better sleep, improved mood, and even stronger social ties. These are not trends – they’re long-term lifestyle practices shown in studies to support longevity and a healthier lifespan.

Below, you’ll discover the coffee habits of centenarians, why they work, and how you can apply them to your own morning routine.

10 Coffee Habits of People Who Live to 100 (Backed by Research)

1. They Drink Coffee Every Day – but in Moderation

One of the most consistent findings in longevity research is that moderate coffee intake – usually 1–3 cups per day – is associated with longer lifespan and lower all-cause mortality. Blue Zones populations are a perfect example. They drink coffee daily, but they don’t overdo it.

There’s no supersized to-go latte culture in Okinawa or Ikaria. No 5-shot caramel macchiatos. Coffee is enjoyed in small, steady amounts.

Why moderation matters

Excess caffeine may increase anxiety, heart palpitations, and sleep disruption.
Overly large servings often come with more sugar and calories.
Moderate intake (1–3 cups) is consistently linked to cardiovascular and metabolic benefits.

I actually recently wrote an article focusing on how many cups of coffee are actually healthy for you – if you did not read it, do that now 🙂

Research consistently shows that moderate coffee consumption – typically one to three cups per day – is the healthiest way to drink coffee for longevity. Whether you prefer filtered coffee, espresso, or drip, staying within this range is strongly associated with a lower risk of chronic disease and longer lifespan.

Takeaway:

Aim for 1–3 cups of real coffee daily. This is the sweet spot that research most often associates with a longer life.

2. They Avoid Ultra-Sweetened Coffee Drinks

I will start by saying that I know sweet coffee is good. I used to drink a teaspoon of sugar with each cup. But a few years ago, I switched to black coffee. And that is perfect too! As research shows, it is also healthier 🙂

In long-living cultures, coffee tends to look very simple: black coffee, espresso, Turkish coffee, moka pot coffee.

What you won’t see are syrupy dessert-like beverages loaded with artificial creamers, whipped cream, caramel drizzle, and flavored sugar pumps.

Why? Because added sugars and ultra-processed ingredients increase inflammation, insulin resistance, and metabolic disease risk — all of which shorten lifespan.

A single frappuccino can contain the sugar equivalent of a slice of cake. That’s why the long-living often say:

“Coffee is healthy – until you turn it into cake.”

You know – we do not drink sugar with cofee 🙂

And yes, I know, reducing sugar intake is not easy – but it can be done – I shared here how you can do that with ease!

Pro tip:

If you want flavor, choose:

cinnamon (I sprinkle a bit, especially on winter holidays)
cocoa powder (adds extra flavour – I love it!)
a dash of vanilla extract
a small amount of milk

Sometimes, I would add a bit of grated orange peel. It works perfectly with cinnamon – or cinnamon and cocoa powder during the winter!

These options offer flavor without the metabolic fallout.

Studies show that the healthiest coffee habits are the simplest ones. When you avoid ultra-processed sweeteners and artificial creamers, you support better gut health, lower inflammation, and improved metabolic function – all essential for living longer. If you want to enjoy coffee for longevity, keep it simple and minimally sweetened.

3. They Pair Coffee With Fiber-Rich Breakfasts, Not Pastries

In many longevity regions, breakfast looks remarkably similar:

a handful of nuts
fresh fruit
whole-grain bread
oatmeal
yogurt

READ THIS: How Traveling With My Teenage Son Taught Me to Let Go, Be Present, and Enjoy the Journey

What don’t you see often? Donuts, croissants, sugary pastries.

I also prefer eggs and protein-based breakfasts.

Why this matters

Research shows that fiber slows the absorption of caffeine, creating smoother, more stable energy. Fiber also stabilizes blood sugar, feeds the gut microbiome, and prevents the mid-morning crashes caused by refined-carbohydrate breakfasts.

By pairing coffee with whole, fiber-rich foods, centenarians enjoy:

steadier morning energy
improved digestion
better metabolic health

Examples:

oatmeal + black coffee
whole-grain toast + nut butter + coffee
Greek yogurt with fruit + coffee

It’s a simple shift, but one with powerful long-term benefits.

Pairing coffee with fiber-rich foods is especially beneficial for women over 30, busy professionals, and anyone who wants steady all-day energy. It’s one of the most underrated longevity habits and one that’s incredibly easy to start tomorrow morning.

4. They Drink Coffee Earlier in the Day (Not Afternoon or Night)

One of the strongest indicators of longevity is high-quality sleep. Poor sleep is associated with inflammation, metabolic dysregulation, higher risk of chronic disease, and a shortened lifespan.

Centenarians intuitively understand this long before science confirmed it. They rarely drink coffee late in the day.

The science behind it

Caffeine blocks adenosine, the chemical that helps you feel sleepy.

Afternoon caffeine can push circadian rhythms back by hours.

Sleep disruption is directly linked to reduced healthspan.

Most researchers recommend avoiding caffeine after 2 PM, especially if you have sleep struggles or slow caffeine metabolism.

I prefer not to drink coffee after 11 AM (12 PM the latest).

If you’re trying to drink coffee for better health, the timing matters just as much as the amount. Drinking coffee earlier in the day supports better sleep quality, a healthier circadian rhythm, and reduced nighttime cortisol – all linked to a longer lifespan.

5. They Make Coffee a Ritual, Not a Rush

In long-living communities, coffee is a moment, not a task.

In Ikaria, Greece, people enjoy unhurried coffee with neighbors. In Sardinia, espresso is sipped slowly at small cafés. In Costa Rica’s Nicoya Peninsula, people take midday coffee breaks with friends or family.

Coffee isn’t consumed while sprinting out the door – it’s an anchor point for connection and calm.

Why does this support longevity

Strong social bonds and low chronic stress are two of the most powerful predictors of long life – even more influential than genetics in some research. A mindful coffee ritual reduces cortisol and boosts emotional well-being.

I am also recommending you this recent article on coffee, morning routines, and mental health🙂

Try this:

Take 5 minutes. Sit. Sip. Breathe. Enjoy.

This alone may add more to your life than caffeine ever will.

As a note, for me, coffee time is special. I try to drink it before everyone wakes up – to drink it in silence, slow, enjoying each moment. I only drink it after eating breakfast.

Longevity experts consistently highlight social rituals – like meeting a friend for coffee – as some of the most powerful lifestyle habits that help people live to 100. It’s not just coffee that improves well-being, but the connection that comes with it.

6. They Choose Quality Beans – Often Locally Roasted or Fresh-Ground

High-quality coffee beans contain antioxidants and polyphenols that reduce oxidative stress, support brain health, and decrease inflammation – all major factors in aging.

Why fresh, high-quality beans matter

freshly roasted beans maintain higher antioxidant levels
local roasts tend to avoid excessive processing
grinding just before brewing preserves nutritional quality

Centenarians often drink simple, minimally processed coffee, which naturally has fewer additives and retains more beneficial compounds.

Choosing organic is optional but may reduce exposure to pesticide residues.

If you want to maximize the antioxidant benefits of coffee, choose medium or dark roasts and grind your beans fresh. Research shows these roasts contain higher levels of longevity-supporting polyphenols and chlorogenic acids.

7. They Don’t Drink Coffee on an Empty Stomach

While this varies by individual physiology, many people – including those in long-living regions – eat a little something before coffee, even if it’s small.

Why this helps

Drinking coffee on an empty stomach can increase cortisol, which affects metabolism and stress.
Food helps buffer acidity, reducing the chances of irritation.
Caffeine is processed more smoothly when paired with nutrients.

Tip:

If you don’t eat breakfast early, have:

a handful of nuts
a small yogurt
a banana
a slice of whole-grain toast

This small shift can improve how your body responds to coffee.

For many people, this one adjustment – avoiding coffee on an empty stomach – is enough to improve energy, digestion, and mood throughout the day. It’s one of the simplest healthy coffee habits to adopt for better wellbeing.

READ THIS: 15 Signs You’re More Emotionally Intelligent Than You Think - Backed by Science

8. They Stay Hydrated Alongside Their Coffee

Though coffee isn’t as dehydrating as once believed, hydration is still vital for cellular function, metabolic health, digestion, and energy regulation.

People who live longest often follow a simple, intuitive habit:

For every cup of coffee, drink a glass of water.

This supports:

steady hydration
kidney health
balanced caffeine effects
smoother digestion

Many longevity cultures pair coffee with water automatically – not as a rule, but as a custom. Staying hydrated while drinking coffee also supports better skin health, metabolic function, and overall vitality – key components of healthy aging.

9. They Use Coffee as a Reason to Connect With Others

Across Blue Zones, coffee is deeply social.

Examples:

Italy: espresso al banco with conversation
Greece: slow-brewed coffee in kafenios
Costa Rica: afternoon coffee with neighbors
Sardinia: community cafés buzzing with locals, not tourists

Why does this matter?

Because social connection is the strongest lifestyle predictor of living to 100. Strong relationships reduce stress, strengthen immunity, and improve mental health – all essential components of longevity.

This is why social coffee rituals consistently appear in Blue Zones research. Strong community bonds are a cornerstone of longevity, and coffee naturally brings people together.

Takeaway:

Make coffee with someone at least once a week.

It’s not the caffeine – it’s the connection.

10. They Listen to Their Bodies – Not Trends

While some people thrive on three cups of coffee a day, others don’t. Centenarians tend to be remarkably in tune with what their bodies need.

Consider:

Some people metabolize caffeine slowly, which can raise cardiovascular risk if intake is excessive.
Others may experience digestive discomfort with acidic brews.
A few might sleep poorly even after morning caffeine.

What do long-lived individuals do?

They adjust. Naturally. Intuitively. Respectfully.

Advice:

Pay attention to your body’s signals. Your ideal intake is the one that supports your health, sleep, and energy – not the one a trend dictates.

There is no universal “best way to drink coffee,” only the best way for your biology. Listening to your body is one of the true habits of people who live longer and healthier lives.

Other Things You Can Consider

Choosing filtered coffee, which may help reduce LDL

Filtered coffee contains less cafestol – a compound in unfiltered coffee that may raise LDL cholesterol. If you want the cardiovascular benefits of coffee without the cholesterol spike, filtered options are the best choice.

Preferring medium or dark roasts for antioxidant stability

Medium and dark roasts tend to maintain more stable antioxidant levels and may offer stronger anti-inflammatory benefits compared to very light roasts.

Using coffee as a pre-walk boost (caffeine improves mobility and reaction time)

A small cup of coffee before light activity can improve focus, coordination, and physical performance. Many longevity cultures naturally drink coffee before walking to the market or working outdoors.

Making home-brewed coffee instead of ultra-processed café drinks

Home brewing lets you control ingredients, sugar, and portion size – and reduces exposure to additives found in many coffee-shop beverages.

Maintaining a mindset of enjoyment, not dependence

Healthy, long-lived people enjoy their coffee, but it’s not a crutch. Viewing coffee as a ritual – not a necessity – supports better mental wellbeing and stress management.

Conclusion: Coffee Can Support Longevity – When You Drink It Right

The world’s healthiest, longest-lived people don’t idolize coffee. They don’t fear it, either.

They drink it in moderation, pair it with healthy routines, and integrate it into meaningful, stress-reducing rituals. They choose quality, prioritize timing, and listen to their bodies.

When combined with other longevity pillars – movement, whole foods, social connection, purpose – coffee becomes not just a beverage, but a daily tool for wellbeing.

If you want to explore more research-backed coffee tips, don’t miss my guides on how many cups of coffee support longevity and how coffee fits into a healthier morning routine.

Disclaimer:

This article is for informational purposes only and is not intended as medical advice. The research referenced here reflects general findings and may not apply to every individual. Coffee affects people differently depending on genetics, health conditions, medications, and caffeine sensitivity. Always consult a qualified healthcare professional before making changes to your diet, caffeine intake, or lifestyle habits. Coffee should be consumed with caution, and if you notice any negative reactions – such as increased anxiety, heart palpitations, digestive discomfort, or disrupted sleep – speak with your doctor to determine whether adjustments are needed.

I recently presented to you on this site some studies with different recommendations of EASY things to do to live happily and long:

READ THIS: Build a Night Routine That Boosts Longevity - What Studies Show

FAQ: Coffee, Longevity, and Healthy Coffee Habits

1. Does coffee really help you live longer?

Research from large cohort studies shows that moderate coffee consumption is associated with lower all-cause mortality and reduced risk of chronic diseases. Coffee doesn’t guarantee a longer life, but it can support longevity when paired with other healthy habits. The key is moderation and mindful consumption.

2. How many cups of coffee per day are considered healthy?

Most studies agree that 1–3 cups per day is the ideal range for health benefits and longevity. This amount provides antioxidants and polyphenols without overstimulating the nervous system or disrupting sleep. Exceeding this amount may reduce benefits for some individuals.

3. Is black coffee healthier than sweetened coffee?

Yes. Black coffee contains antioxidants and almost no calories, while sweetened coffee drinks often contain high amounts of sugar and processed ingredients. These sugary additions can increase inflammation and blood sugar spikes, reducing the health benefits of coffee.

4. What is the healthiest way to drink coffee for longevity?

The healthiest way to drink coffee is black or minimally sweetened, made from high-quality beans, and consumed earlier in the day. Pairing coffee with a fiber-rich breakfast and drinking water alongside it also supports metabolic health and energy balance.

5. Should I avoid drinking coffee on an empty stomach?

For many people, drinking coffee on an empty stomach increases cortisol and may cause jitteriness or digestive discomfort. Eating something small first – like nuts, yogurt, or fruit – helps stabilize energy and improves tolerance.

6. Does the type of roast matter for health?

Medium and dark roasts often contain more stable antioxidants, including polyphenols linked to reduced inflammation. Light roasts may contain slightly more caffeine but not necessarily more health benefits.

7. Is filtered coffee better for cholesterol?

Yes. Research shows that filtered coffee removes cafestol, a compound found in unfiltered coffee that may raise LDL cholesterol. If you’re concerned about heart health, filtered coffee is generally the better choice.

8. Can coffee affect sleep even if I drink it in the afternoon?

Absolutely. Studies show that caffeine consumed even six hours before bedtime can interfere with sleep quality. For most people, avoiding coffee after 2 PM (or earlier) supports better sleep and overall wellbeing.

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