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.
5 Upgraded Coffee Recipes to Try
Ready to put these upgrades into practice? Each of these drinks gets a protein boost from Be Well protein powder, and every one is an easy place to add a scoop of Be Well Creatine. For the smoothest texture, use a handheld frother or blender, and add the protein after the liquid.
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.
1. Chocolate Mint Mocha: All the cozy flavor of a peppermint mocha, without the sugar crash.
• 1 cup hot coffee or 2 shots espresso
• 1/2 cup unsweetened almond milk or milk of choice, warmed
• 1 scoop Be Well Chocolate Mint Grass-Fed Protein Powder
• 1 scoop Be Well Creatine (optional)
• 1 tsp raw cacao powder (optional, for extra richness)
Froth the warm milk with the protein powder and creatine until smooth. Pour the coffee into a mug and top with the chocolate mint milk. Dust with cacao powder.
2. Pumpkin Spice Protein Cold Foam: A fall favorite that turns plain cold brew into a treat.
• 1 cup cold brew or iced coffee
• 1/3 cup cold unsweetened milk of choice
• 1 scoop Be Well Pumpkin Spice Grass-Fed Protein Powder
• 1 scoop Be Well Creatine (optional)
• Pinch of cinnamon, for topping
Fill a glass with ice and cold brew, then stir in the creatine. Froth the cold milk and protein powder for 30 to 45 seconds until thick and foamy. Spoon the foam over the coffee and finish with cinnamon.
3. Dirty Chai Latte: The warm spice of chai with a shot of espresso for extra lift.
• 2 shots espresso or 1/2 cup strong coffee
• 3/4 cup unsweetened milk of choice, warmed
• 1 scoop Be Well Chai Grass-Fed Protein Powder
• 1 scoop Be Well Creatine (optional)
Froth the warm milk with the chai protein and creatine until creamy. Pour the espresso into a mug and top with the chai milk. Serve iced by using cold milk and pouring over ice.
4. Vanilla Protein Latte: A simple, café-style latte you can make every day.
• 2 shots espresso or 1 cup hot coffee
• 3/4 cup unsweetened milk of choice, warmed
• 1 scoop Be Well Vanilla Grass-Fed Beef Protein Powder
• 1 scoop Be Well Creatine (optional)
• Dash of cinnamon (optional)
Froth the warm milk with the vanilla protein and creatine. Pour over the espresso and finish with a dash of cinnamon.
5. Vanilla Matcha Latte: My go-to swap when I'm taking a break from coffee.
• 1 tsp matcha, such as Pique Tea (use code BEWELL)
• 2 oz hot water (not boiling)
• 3/4 cup unsweetened milk of choice, warmed
• 1 scoop Be Well Vanilla Grass-Fed Beef Protein Powder
• 1 scoop Be Well Creatine (optional)
Whisk the matcha with the hot water until smooth and frothy. Froth the warm milk with the vanilla protein and creatine, then pour over the matcha. Serve iced by using cold milk and pouring over ice.
Find Your New Flow
This isn't about being perfect, quitting coffee forever, or demonizing caffeine. It's about making mindful choices that help your brain and body feel their best.
The empowering part? There are so many ways to tweak your routine. You might switch your coffee brand, take a short break, add creatine or protein, or enjoy your cup alongside a Fab Four smoothie. Whatever you choose, listen to what your body needs.
Maybe it's time to shake up your routine and find a new flow.
