For those of you who only get out of bed in the morning for a hot cup of coffee first thing, I have bad news for you: Drinking coffee on an empty stomach or right when you wake up might be wrecking havoc on your hormones, causing everything from weight gain to irregular periods to chronic anxiety. Now before we dive into why and what to do instead (because you know I am all about solutions), I need to preface with this: If you drink coffee on an empty stomach and feel amazing, this is not your sign to switch up your whole life because of some research–your body might be totally fine with caffeine. This article is simply me sharing a routine and change that has really worked for me and based on the research I did, not based on what is best for your body. As always, do your own research and be your own guinea pig. But if you are interested in changing up your routine, read on for why experts recommend not to drink coffee on an empty stomach and what to do instead.

What’s wrong with drinking coffee on an empty stomach?

I’ve listened to a lot of interviews with experts, read books, and researched studies on the topic, and there’s a few different reasons why drinking coffee on an empty stomach first thing in the morning is not ideal. I first heard the recommendation after reading WomenCode by women’s hormone expert, Alisa Vitti. She explains caffeine is never ideal for hormonal health (especially if you’re already dealing with a hormonal imbalance), but if you are going to drink caffeine, it should only be after eating. There are many reasons for this, but mostly because it spikes blood sugar, while people who eat breakfast beforehand do not experience a surge in blood glucose (your blood sugar can affect everything from weight to your menstrual cycle to acne, etc.).

Another reason is because it hinders digestion. When you have coffee on an empty stomach, it puts your stomach's hydrochloric acid production into overdrive. If you don’t have any food to digest, the body realizes overtime that its overproduction of acid is useless, decreasing its production of stomach acid in general, meaning it weakens your digestive fire and ability to digest, even when you do have food in the stomach that needs digesting. An overproduction of stomach acid without food to digest can also damage the stomach lining. This is also why a lot of people who drink coffee in the morning experience acid reflux.

Finally, when you drink caffeine, the reason it makes you feel more “awake” or energized is because it’s sparking cortisol production (or the stress hormone). In the morning, the body relies on a natural, gradual production of cortisol in order to tell the body it’s time to be awake, but caffeine causes a cortisol spike, which can lead to energy crashes in the short term and chronic anxiety and stress in the longterm. Also, cortisol levels are at your highest naturally in the morning (cortisol is what wakes up and energizes the body) so if you add the cortisol spike from caffeine on top of those high levels, it can lead to a huge excess of cortisol. While there isn’t any research that shows eating food with coffee helps the cortisol spike, it would be helpful to limit coffee to late morning or early afternoon (as long as it doesn’t affect your sleep) when your body’s natural production of cortisol has lowered so you’re at less risk of going into cortisol overdrive.

Tips to make your coffee routine work for you:

If you’re dealing with any signs of a hormonal imbalance (bad periods, anxiety, acne, headaches, etc.), I recommend switching to decaf if possible. If your body is reliant on caffeine, opt for half-caffeinated until you can adjust your body.
If you are drinking any caffeine (including matcha), make sure it is after you eat breakfast, and aim to eat breakfast within 90 minutes after waking. Don’t drink caffeine until at least 2-3 hours after waking to give your body the chance to produce balanced cortisol levels on its own.
Limit caffeine before workouts or do a quick bout of movement after drinking caffeine. The body releases a large spike in cortisol (similar to the spike caffeine gives us) when we experience stress or anxiety so that we have the energy and stamina to run away when a threat is present. When we experience a cortisol spike (from caffeine) and allow the body to move afterward, the body uses the excess energy more efficiently (which is why a lot of people use caffeine as a pre-workout), and the body is able to release the cortisol spike so it is less likely to stay in the body and affect hormones, mental health, etc.
Opt for low-acid coffee if your concern is digestive health but you still want some caffeine. Espresso, dark roasts, and cold brew are naturally less acidic than light or medium roasts. You can also add a supplement like Caffeo Drops or Acid-Kicking Coffee Alkalizer to any cup of coffee or caffeinated tea.
If you live for the routine of a warm cup of coffee in the morning instead of caffeine itself, opt for alternatives that pack more nutrients and won’t damage digestion or hormonal health. Check out my personal go-to, a cacao latte, or you can try turmeric lattes (add turmeric mixture with warmed coconut milk), or try matcha, which still has caffeine but creates a more steady cortisol release instead of a spike like coffee. I also love a Dandelion Blend that is bitter like coffee, but doesn’t have caffeine and contains a lot of amazing health benefits. Add frothed milk of choice and it’s just as delicious!