The Ultimate Coffee & Longevity Guide

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• The Sunk Cost Fallacy Is Ruining Your Decisions. Here’s How

• How to Use Coffee to Live Longer

• The Creative Power of Constraints

The Sunk Cost Fallacy Is Ruining Your Decisions. Here’s How
Jamie Ducharme

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Sticking with something just because you've already spent time, money, or energy on it—like finishing a boring book or continuing a failing project—is the sunk cost fallacy in action. We do it to avoid feeling wasteful, to ease regret, or to convince ourselves and others we didn’t make a bad call. But as research shows, we’re not only prone to doing this with our own investments, but also with those made by others, even strangers. The kicker? It doesn’t recover the loss—it just adds to it. The smarter move: cut your losses, let go of the guilt, and make choices based on what benefits you now, not what’s already gone.

Action!

• When making a decision, ignore past investments and ask yourself: “If I hadn’t already spent time or money on this, would I still choose it?” If the answer is no, walk away.

How to Use Coffee to Live Longer
Dr. Rhonda Patrick

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Coffee isn’t just a comforting ritual—it’s a daily dose of science-backed health. Daily coffee drinkers enjoy slower biological aging, better heart and brain health, lower risks of diabetes and cancer, improved gut microbiomes, and even enhanced physical performance. The benefits hold across populations and show up even with decaf, thanks to coffee’s rich mix of polyphenols and antioxidants—though caffeine adds unique boosts to brain function, heart rhythm stability, and endurance. Morning coffee appears especially protective, and filtered brews are best for reducing potential risks. When enjoyed smartly, coffee becomes a daily dose of longevity. (See the original article above for full research notes and references)

Action!

1. Drink 2–3 cups of coffee daily. This moderate intake is linked to a lower risk of common diseases that shorten lifespan, including cardiovascular disease, diabetes, and some cancers.

2. Drink coffee only in the morning. Stop caffeine at least 8–10 hours before bedtime to avoid disrupting sleep and increasing metabolic and cardiovascular risks. Morning-only coffee consumption is associated with significantly lower all-cause and cardiovascular mortality.

3. Choose filtered coffee as your go-to. Brew using paper filters to reduce harmful diterpenes and lower your risk of heart disease and dementia. Limit unfiltered methods like espresso, French press, or boiled coffee to occasional use.

4. Select coffee by bean type, origin, and roast. For more antioxidants and caffeine, choose Robusta or equatorial Arabica (e.g., Ethiopia, Kenya). For a smoother flavor and less caffeine, go for high-altitude Arabica (e.g., Colombia). Light-to-medium roasts offer the highest antioxidant content.

5. Drink decaf if needed—but know the tradeoffs. Decaf retains most health benefits, including heart and diabetes protection. However, only caffeinated coffee shows strong neuroprotective effects. Choose any decaf method (solvent, water, or CO₂)—all are safe and preserve antioxidants.

6. Time your coffee 45–60 minutes before exercise. Aim for 3–6 mg of caffeine per kg of body weight to boost endurance, strength, and mental focus. Don’t exceed 400 mg daily to avoid side effects like anxiety and sleep disruption.

7. Watch your coffee additives. Avoid dairy if you want maximum polyphenol absorption—use plant-based milk or drink it black. To reduce caffeine-induced anxiety, pair 1 cup of coffee (100–150 mg caffeine) with 100–200 mg of L-theanine, taken at the same time.

8. Minimize mold exposure in your coffee. Choose specialty-grade, wet-processed beans (e.g., from Ethiopia or Colombia), store them in airtight containers away from heat and moisture, brew with paper filters, and opt for dark or medium roasts to reduce mycotoxin levels.

The Creative Power of Constraints
Arun Wagle

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Constraints may seem like the enemy of creativity, but they’re actually its secret fuel. From designing buildings in tight urban spaces to creating artwork within strict size limits, the most inventive work often comes from creators responding to clear limits—be they size, format, or rules. Too few constraints lead to paralysis (the blank page), too many to uniformity (cookie-cutter design), but just the right amount sparks endless variation. Whether imposed by clients or chosen by creators, boundaries shape the playground where originality thrives. The trick? Treat every constraint not as a barrier, but as a starting point.

Action!

• Use constraints intentionally to boost your creativity: set clear limits on your project’s scope, materials, or format to focus your ideas and spark innovation. For example, write a story using only 100 words, design a logo with just two colors, or create a meal using only five ingredients. Embrace these boundaries as challenges that push you to think differently and create more original work.

TOOL TIP

Imprint: Could this be an antidote to being sucked into the social media hole when we feel bored? Imprint breaks down challenging concepts in psychology, philosophy, history and business into visually rich, bite-sized lessons designed for busy minds who crave understanding over passive consumption.

FUN FACT

A rainbow on Venus is called a glory. Appearing as a series of coloured concentric rings, these are caused by the interference of light waves within droplets, rather than the reflection, refraction and dispersion of light that makes a rainbow.

If you’ve found value in what I share, buying me a coffee is a great way to say “thanks” and help me keep doing what I love. Every bit of support helps me spend more time creating useful, thoughtful content for you. Thanks for being here—it means a lot! 🙏

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.