>>it’s important to consider each person’s tolerance level

Also, there's variability on how quickly the caffeine is metabolized. I'm a fast metabolizer, so caffeine in my system has a half-life of about 4 hours. That means that 8 hours later it'll be down to a quarter (half at 4 hours, half of that after the next 4). Even so, I stop consuming coffee around 2PM, leaving me 10 hours to metabolize before bedtime.

If you have your own genetics you can use promethase.com to see your caffeine metabolic rate. Without that, you can just experiment with cut-off times, see when it starts getting harder to fall asleep.

Also, I expect the majority of the health benefits come from the diterpenes (something I’ve written about before).

Finally, as someone who just reads and responds, Medium doesn’t have much in the way for finding my old responses (4K+ and counting so next/next/next doesn’t cut it). With Google search, I used site:medium.com “bob koure” diterpenes to find it. Hope that helps some other mostly-responders here (but use your own name).