Is Your Morning Coffee Secretly Draining Your Energy?

Reaching for a cup of coffee first thing feels like second nature. It’s the ritual that many of us use to get the day started. But if you often experience a mid-morning slump, feeling more tired instead of energised, your coffee habit might be working against you especially if you’re over 40 or navigating the hormonal changes of menopause.

Understanding how coffee affects your body’s natural rhythms is the first step to feeling more energised, focused and steady throughout the day.

How Coffee Impacts Your Energy Levels

Your body has its own built-in system for waking you up naturally. Shortly after you open your eyes, cortisol levels rise, giving you the energy boost you need to get moving. This natural surge is vital for your energy, mood and metabolism.

However, drinking coffee too soon after waking, especially on an empty stomach, can:

• Trigger an extra cortisol spike, which may leave you feeling anxious, jittery or wired

• Increase stomach acid production, leading to digestive discomfort

• Disrupt blood sugar balance, setting you up for a crash around mid-morning

• Overstimulate your stress response, making menopause symptoms like fatigue, mood swings and weight gain harder to manage

Over time, this pattern can actually weaken your natural energy regulation, making you even more dependent on caffeine to get through the day.

How to Enjoy Coffee Without the Crash

The good news? You don’t have to give up coffee altogether. With a few simple adjustments, you can still enjoy your favourite brew and support your energy and hormones.

Here’s how:

1. Wait Before Your First Coffee

Aim to wait at least 90 minutes after waking before having your coffee. This allows your cortisol to rise and fall naturally, helping your body maintain a more balanced energy rhythm.

2. Eat Before You Sip

Always have a nourishing breakfast first. Protein and healthy fats, like eggs with spinach, or Greek yoghurt with seeds, help stabilise blood sugar levels and reduce the likelihood of a mid-morning energy crash.

3. Hydrate First Thing

Before reaching for the coffee, drink a large glass of water with a pinch of sea salt. This supports hydration and electrolyte balance, both of which are crucial for steady energy production.

Coffee Alternatives for More Natural Energy

If you’d like to explore options beyond traditional coffee, or simply want to cut back there are plenty of delicious, energising alternatives that work beautifully for women over 40.

Here are some ideas:

• Matcha Green Tea: Provides a gentler caffeine lift and is rich in antioxidants

• Herbal Teas: Rooibos, peppermint or ginger tea can refresh and hydrate without caffeine

• Chicory Root Coffee: A caffeine-free alternative that tastes similar to coffee and supports gut health

• Warm Lemon Water: A gentle, hydrating way to stimulate digestion and boost your morning energy

• Golden Milk (Turmeric Latte): A nourishing, anti-inflammatory drink perfect for hormone balance

These options can help you maintain better energy without the jitters or crashes that coffee sometimes brings, particularly during menopause.

The Takeaway for Women Over 40

As our hormones shift, supporting natural energy becomes even more important. Being mindful of when and how you consume caffeine – and exploring some nourishing alternatives – can make a big difference in how you feel throughout the day.

Instead of fighting against your body’s natural rhythm, these small changes allow you to work with it – leading to more steady energy, sharper focus and better overall well-being.

Why not try adjusting your morning routine for just a week and see how you feel? Many women I work with report feeling more alert, less anxious, and more in control of their energy in just a few days.

Sometimes it's not about giving something up – it's simply about doing things differently, in a way that truly supports your body and mind.

Want more tips like this?
Sign up for Health Bites, my free weekly email packed with practical advice, recipes, and wellness tips to help you feel energised, focused and fabulous in your 40s and beyond. Link below

Frequently Asked Questions About Coffee Drinking (Especially for Women 40+)

1. Is coffee bad for you during menopause?

Not necessarily – but how and when you drink it matters more than ever. Coffee affects cortisol, blood sugar, and digestion, all of which are already more sensitive during menopause. Having it too early or on an empty stomach can lead to fatigue, anxiety, and energy crashes. It’s not about cutting it out completely, but being smarter about when and how you enjoy it.

2. What’s the best time to drink coffee?

The ideal time is around 90 minutes after waking. This allows your body’s natural cortisol rhythm to peak and fall first, helping you avoid overstimulation and support steady energy levels throughout the day.

3. Can coffee make hot flushes worse?

Yes, for some women. Caffeine can trigger or intensify hot flushes and night sweats by stimulating the nervous system. If you're noticing a link between your coffee and flushes, try cutting back or switching to a gentler option like matcha or herbal tea and see how you feel.

4. Should I avoid coffee on an empty stomach?

Yes. Drinking coffee without food can irritate the stomach lining, increase acidity, and disrupt blood sugar levels. This often leads to that jittery feeling or an energy crash an hour or two later. Always pair coffee with a protein-rich breakfast if possible.

5. How much coffee is too much?

Most experts suggest limiting caffeine to about 200–300mg per day – that’s roughly 1–2 cups of regular coffee. Too much can interfere with sleep, raise cortisol, and increase feelings of stress or anxiety, especially during perimenopause and menopause.

6. What can I drink instead of coffee for energy?

There are plenty of great alternatives. Try matcha (gentler caffeine and rich in L-theanine), rooibos or peppermint tea, golden milk (turmeric latte), warm lemon water, or chicory root coffee. These can give you a lift without the crash.

7. Does caffeine affect sleep even if I drink it in the morning?

It can. Some women are more sensitive to caffeine, especially during menopause. Even morning coffee can disrupt melatonin production later in the day. If you struggle with sleep, try switching to a lower-caffeine option or cutting off all caffeine before noon.

8. Is decaf a better option?

Decaf can be a great alternative if you love the taste but want to reduce caffeine. Just make sure to choose a good-quality decaf made using the Swiss Water Process, which avoids harsh chemicals.

References

1. Gür, M., Çınar, V., Akbulut, T., et al. (2024). Determining the Levels of Cortisol, Testosterone, Lactic Acid and Anaerobic Performance in Athletes Using Various Forms of Coffee. Nutrients, 16(19), 3228. Available at: https://doi.org/10.3390/nu16193228

2. Gavrieli, A., Karatzi, K., Fragopoulou, E., et al. (2013). Effect of coffee on postprandial endothelial function and glucose metabolism in healthy subjects. Nutrition, Metabolism and Cardiovascular Diseases, 23(1), pp.64–71. Available at: https://doi.org/10.1016/j.numecd.2011.01.007

3. James, J.E. (2004). Critical review of dietary caffeine and blood pressure: a relationship that should be taken more seriously. Psychosomatic Medicine, 66(1), pp.63–71. Available at: https://doi.org/10.1097/01.PSY.0000107884.78247.F9

4. Lane, J.D., Adcock, R.A. & Williams, R.B. (1990). Caffeine effects on cardiovascular and neuroendocrine responses to acute psychosocial stress and their relationship to level of habitual caffeine consumption. Psychosomatic Medicine, 52(3), pp.320–336. Available at: https://pubmed.ncbi.nlm.nih.gov/2195579/

5. Lovallo, W.R., Al’Absi, M., Blick, K., Whitsett, T.L. & Wilson, M.F. (1996). Stress-like adrenocorticotropin responses to caffeine in young healthy men. Pharmacology Biochemistry and Behavior, 55(3), pp.365–369.

6. Lovallo, W.R., Whitsett, T.L., Al’Absi, M., Sung, B.H., Vincent, A.S. & Wilson, M.F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), pp.734–739. Available at: https://doi.org/10.1097/01.psy.0000181270.20036.06

7. Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology, 16(2), pp.89–95. Available at: https://doi.org/10.1136/practneurol-2015-001162

8. van Dam, R.M. & Hu, F.B. (2005). Coffee consumption and risk of type 2 diabetes: a systematic review. JAMA, 294(1), pp.97–104. Available at: https://doi.org/10.1001/jama.294.1.97