Why your morning coffee might be playing havoc with your hormones, blood sugar and skin
If your morning ritual starts with a hot cup of coffee before you’ve even thought about breakfast, you’re not alone. Not so long ago, I would wake up, walk down stairs, and push the on button on my coffee machine. I didn’t think I had any issues with coffee, and I refused to change my habits. But here's the thing - that early morning coffee on an empty stomach could be spiking your stress hormones, upsetting your blood sugar, and even impacting your skin health, like it was with me!
The cortisol connection
By now, we have all heard of cortisol - but what exactly is it? It is our “get up and go” hormone, which naturally peaks in the morning. When we drink coffee on an empty stomach, our already naturally rising cortisol gets pushed even higher. This spike in cortisol (which is often called the ”stress hormone”) signals to our body to move into a fight-or-flight response, placing stress on the adrenal system and nervous system. So while you think you’re having an easy morning, enjoying your coffee and scrolling on Instagram, your body is being flooded with cortisol, which can lead to physical symptoms associated with anxiety, such as jitters, a racing heart, and increased alertness. Cortisol also moderates the body’s daily and long-term stress response, so having balanced cortisol levels in the morning leads to better-regulated energy, mood, focus, and immune response.
Blood sugar and energy swings
You may be thinking, How does my sugar-free coffee on an empty stomach affect my blood sugar levels? Well, coffee not only increases cortisol, but it also stimulates adrenaline. Adrenaline triggers the liver to release glucose for energy, as it is readying your body to fight that tiger (remember the fight-or-flight response), and this release of glucose causes a blood sugar spike, resulting in an insulin surge and then subsequent crash. When you drink coffee without eating first, the blood sugar swings are sharper, making the crash go lower than your starting point. This ultimately leads to craving more sugar and refined carbohydrates later in the day. This constant rollercoaster is exhausting for the body and contributes to inflammation.
The Skin Connection
So by now we know that coffee on an empty stomach increases our cortisol levels and produces blood sugar swings, which lead to inflammation. Inflammation is a key trigger for skin conditions like acne, eczema and rosacea, not to mention it also slows skin healing and can break down collagen, resulting in accelerated ageing. Additionally, this amplified stress response can also stimulate sebum production within the sebaceous gland, resulting in breakouts.
Setting a healthier morning routine
There is no way I am advising you to give up coffee (well, unless you are experiencing bad anxiety, then I will advocate for you to cut it out), as coffee does have many health benefits on its own, and well, it is delicious! But there are better ways for you to consume your morning coffee:
Eat a balanced breakfast first - high protein + healthy fats + fibre - before coffee.
Wait 60-90 minutes after waking before you have your coffee to let natural cortisol peak.
If your mornings are busy, you could have your coffee alongside your breakfast.
Always hydrate first - lots of water upon waking, as your body is dehydrated after sleep.
Moral of the story: you don’t have to quit coffee, just change when and how you drink it. Making these changes myself, alongside a targeted gut protocol, has cleared up my skin and persistent acne I had on my back - that nothing would shift!! If you need help or support around anything I have talked about above, you can book a FREE clarity call to discuss how I can help you further.
