For years, my morning routine was simple: wake up, pour coffee, survive. I thought I needed that caffeine hit to function—especially during those foggy, sleep-deprived mom seasons. But what I didn’t realize was that this little habit was doing more harm than good… especially when it came to my hormones.
Let’s break it down: when you drink coffee on an empty stomach, it triggers a cortisol surge. Cortisol is your body’s main stress hormone, and while it’s totally normal for it to rise in the morning, stacking coffee on top of already-high levels is like throwing fuel on a fire. That caffeine spike also tanks your blood sugar, drains your minerals, and leaves your body feeling like it just ran a marathon before 9 a.m.
Cue: mid-morning crashes, anxiety for no reason, irritability, and that wired-but-tired feeling you just can’t shake.
☕ Coffee before food = cortisol surge + blood sugar crash = hormone chaos.
It’s not you—it’s the timing.
A 2022 review published in Nutrients confirmed that caffeine increases cortisol levels, especially when consumed in the morning on an empty stomach. Over time, this stress on your system can disrupt your HPA (hypothalamic-pituitary-adrenal) axis, which plays a big role in hormone regulation and energy balance. [PMID: 35053394]
So what do I do now?
Instead of reaching for coffee first thing, I start my day with a protein-rich breakfast. Think: eggs with spinach, chia pudding with collagen, or a hormone-balancing smoothie packed with fiber, healthy fats, and protein. THEN I enjoy my coffee—without the crash.
Not only has this small shift helped my energy last longer, but my mood, focus, and cycle have all felt way more stable.
✨ Want to balance your hormones without giving up your favorite things?
My Cycle Syncing Recipe Book breaks down exactly what to eat (and when) to support your body through each phase of your cycle.
Because you shouldn’t have to choose between your morning coffee and feeling like yourself again. You just need a rhythm that works with your hormones, not against them.
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