How can I estimate and extend my lifespan?

It depends on which factors matter most for you. Sleep, exercise, diet, smoking, alcohol, and blood pressure each shift life expectancy differently. A free quiz can estimate your lifespan and biological age in about 5 minutes, then show which habit would add the most years. YapSpan uses published study figures so you can see exactly where each estimate comes from.

What is biological age?

Biological age is an estimate of how old your body acts based on health markers and lifestyle habits, as opposed to your chronological age (years since birth). Someone with healthy habits may have a biological age younger than their birthday age.

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Coffee

From the YapSpan Longevity Wiki · Updated 2026-10-01

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Coffee is a drink brewed from the roasted seeds of the coffee plant. It is the main source of caffeine in many countries and also contains polyphenols such as chlorogenic acids. It is drunk black, with milk or sugar, as filtered or espresso coffee, and in decaffeinated forms.

An umbrella review (a review of earlier meta-analyses) published in 2017 found that drinking three to four cups of coffee a day was associated with 17% lower all-cause mortality (death from any cause) than drinking none [1]. The same review found the largest reductions in risk for several outcomes at this level of intake [1].

Three to four cups of coffee a day was associated with 17% lower all-cause mortality than none [1].
The same intake was associated with 19% lower cardiovascular mortality [1].
A 2019 meta-analysis of 40 studies found the lowest all-cause mortality at about 3.5 cups a day [2].
The lower mortality held regardless of age, overweight status, alcohol drinking, smoking and the caffeine content of the coffee [2].
In pregnancy, high versus low or no coffee intake was associated with low birth weight [1].

Test yourself: Diet quiz13 questions · ~2 minStart →

The umbrella review compared three to four cups a day with none [1]. The relative risk (the risk in one group relative to another) for all-cause mortality was 0.83, with a 95% confidence interval (the range the true value probably lies in) of 0.79 to 0.88 [1]. For cardiovascular mortality the relative risk was 0.81 [1].

The association was not a straight line. A 2019 meta-analysis (a study that pools the results of earlier studies) of 40 studies with 3,852,651 participants found the lowest relative risk, 0.85, at 3.5 cups a day [2]. The inverse association was maintained whether or not the coffee contained caffeine [2]. Coffee is compared with other caffeinated drinks under coffee, tea and energy drinks.

The evidence is observational (it tracks people's existing drinking habits rather than assigning them), so it shows associations rather than proof of cause. People who drink coffee may differ from those who do not in health, income and other habits, and people who feel unwell may drink less. The umbrella review flagged pregnancy, and women at higher risk of fracture, as exceptions to the generally favourable findings [1]. Caffeine and sleep are discussed under coffee, tea and energy drinks.

Categories: Foods|Nutrition|Cardiovascular health|Longevity Wiki

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YapSpan estimates are for reflection and entertainment only. They are not medical advice, a diagnosis, or a prediction of any individual outcome. Check with a doctor before making any medical decision.

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