Cuisine Before Caffeine

How your morning caffeine fix could be the reason for your dragging energy during the day and inability to relax at night.

I see you, girl. You’re up early, reaching for that coffee or energy drink to jumpstart your day before anyone else needs you. It’s practically a ritual at this point: caffeine on an empty stomach to wake up, only to find yourself dragging by mid-afternoon, reaching for another cup (or two). It’s like running on a hamster wheel, feeling tired all day but somehow wired at night, unable to relax. Sound familiar? The truth is, starting your morning with caffeine alone could be the reason you’re feeling out of balance.

When we wake up and immediately hit our system with caffeine, we’re throwing our body into stress mode by spiking cortisol, the “stress hormone.” This temporary jolt might give you that quick burst of energy, but it’s short-lived. The cortisol peaks high, then comes crashing down, leaving you more exhausted and craving another hit (of caffeine or sweet snacks) later. Over time, this cycle trains your body to rely on caffeine and cortisol for energy, instead of using fuel from real, nourishing food. It can mess with your mood, cause blood sugar roller coasters, and even affect your menstrual cycle and sleep quality. Many women describe feeling tired during the day, yet wired night. They want to unwind and relax, but their mind is keeping them up. This is a sign that cortisol is getting out of sync, rising in the evening instead of the morning when it’s supposed to help you wake up. And if you’re approaching the perimenopause ages (mid-30s to 50s), this can make things even more chaotic for your hormones.

But you can change the story. One simple shift that makes a huge difference is having a protein-rich breakfast before you grab that coffee. I know it seems small, but this can soften the impact of caffeine, allowing it to release more gradually into your system. It helps stabilize your mood and energy, giving your body the chance to wake up in a more natural, balanced way. Another powerful habit? Getting some sunlight in your eyes within the first hour of waking up—this simple act has been shown to support a healthier sleep-wake cycle and even help reset those cortisol patterns. (In fact, research shows that morning light exposure can improve sleep quality by up to 83% and support balanced cortisol levels!)

If you’re not ready to give up your beloved morning coffee, that’s okay! Start by opting for a “half-caf” version, cutting back on the caffeine without sacrificing the ritual. It’s all about taking small steps to support your hormones and bring your body back into balance. Because you deserve to feel energized and steady throughout the day—and to be able to relax and rest at night.

You’ve got this, and you’re worth it. More tips on supporting your hormones (and why alcohol isn’t helping) coming your way soon.