Let’s talk about how your morning coffee is impacting your health. This one’s personal, and I’m sharing my own experience along with clinical wisdom.
Coffee is a favorite moment in my morning routine. I love the taste and the ritual, not to mention the health benefits:
- It’s full of antioxidants and even has nutritional value – B vitamins, potassium, magnesium, and manganese.
- Studies have shown it reduces risk of Alzheimer’s and dementia, increases fat burning, makes you less likely to die of a stroke, heart disease and diabetes (source, source, source).
Despite the upside, it can be easy to overindulge to where coffee becomes more of a crutch than a benefit. Whether a corporate exec, college student, or just a mom operating on too little sleep, you might find yourself (raising my hand here!) reaching for coffee over water and brewing an extra cup in the afternoon.
It’s time for a re-boot to your routine.
Effects of Too Much Caffeine
Being too caffeinated has a negative impact on mood, food choices, and impulsive behavior – plus it can lead to more reliance on a “downer” like a glass of wine in the evenings.
Other impacts of too much caffeine – both acute and over time – include:
- Energy crashes – temporary highs followed by sudden fatigue
- Increased anxiety or jitters – overstimulates the nervous system
- Cravings and blood sugar swings – caffeine can suppress appetite briefly but lead to rebound hunger
- Disrupted sleep – even if you fall asleep easily, caffeine can impact deep, restful sleep
- Mood swings – irritability, restlessness, or feeling overly wired
- Digestive issues – stomach upset, acid reflux, or loose stools
- Increased heart rate or palpitations – especially with high doses
- Hormonal imbalance – caffeine can raise cortisol
- Dehydration – caffeine is mildly diuretic and can displace water
- Bone density concerns – excessive intake may reduce calcium absorption over time
A Personal “Aha”
With little kids at home, I recently found myself relying on caffeine – I’m a fast metabolizer, so it didn’t impact my sleep. But I was drinking 2-3 cups a day, and I knew it was too much.
My game plan to re-balance included a strategy I commonly use with clients – replace before you remove. I committed to a month without coffee and replaced it with a cup of matcha (my favorite is Pique Tea – use code BEWELL).
Just one month of matcha (vs 2-3 cups of coffee) reinforced that I had been drinking too much caffeine and had, in fact, been feeling the effects.
Here’s what I noticed in one month without coffee:
- I craved less sugar and had fewer “reach in the cabinet” moments
- I was calmer and I made less impulsive decisions
- I slept better and felt more energetic
On a more macro level, taking a break from an ingrained routine has the power to break urges that are habitual in nature, rebalance your relationship with food (or beverages), and increase your confidence in your ability to change.
Ready for a Morning Upgrade?
Whether you plan to take a mini-break from coffee or simply want to upgrade your cup, here are some ways for you to level up your morning routine:
- Follow my lead and take a mini coffee break – or simply cut way back. Tap into your body and see how you feel – do you sleep better when you skip the afternoon cup? Was your mood stabler after a week away from caffeine?
- Add protein to your coffee. Starting your day with protein helps you feel more satisfied, supports blood sugar balance, and prevents cravings throughout the day – especially in the evening. If tea is your thing, try a scoop of vanilla protein in your matcha!
- Add creatine to your coffee for brain and body benefits. One of my favorite upgrades: Be Well Creatine in your morning latte.
Creatine isn’t just for gym gains – it’s one of the most studied supplements for brain health, energy production, and cognitive performance. It can help reduce mental fatigue and improve focus – especially when you're low on sleep or feeling overwhelmed.
It’s flavorless, dissolves easily, and takes zero extra effort to incorporate. I highly recommend as the easiest upgrade to your morning cup.
- Try Pique Tea (use code BEWELL) instead of coffee. A perfect choice for those who want to reduce caffeine consumption but still enjoy a warm cup. Their teas are triple tested for toxins including pesticides, heavy metals, and mold and are created using technology that optimizes the benefits of their ingredients.
- Start your day with The Fab Four alongside your coffee. Protein, fat, fiber, and greens blunt the blood sugar spike that cortisol often induces. A Fab Four breakfast smoothie is your quickest and easiest bet. Get started with my course, Fab Four Smoothie Basics.
- Use a CGM such as Levels to monitor blood sugar. Levels has shown me how my choices – including caffeine – impact blood sugar. It’s a powerful tool, providing both information and motivation. If you’re looking to really hone in on your blood sugar balance, get two months free when you sign up through my link.
It’s not about being perfect, quitting coffee forever, or demonizing caffeine. It is about making mindful choices that help your brain and body feel their best.
What’s empowering? There are so many ways to tweak your routine and improve your health. Whether it’s changing your coffee brand, taking a break altogether, adding in creatine or protein, or simply drinking your cup alongside a Fab Four smoothie – I encourage you to listen to what your body needs.
Maybe it’s time to shake up your routine and find a new flow.
