If coffee is your first “meal”... then read this!

If you’re a woman — especially in your perimenopausal or menopausal years — and your mornings begin with coffee alone until midday, it may be time to gently reconsider this routine.

Yes, your body may be changing, but skipping food isn’t the solution. In fact, it can quietly work against you.

When you consume caffeine on an empty stomach, it can:

• Disrupt your circadian rhythm (your internal clock)
• Interfere with sleep and recovery
• Drive up stress hormones like cortisol
• Contribute to muscle loss and increased fat storage (often in unwanted areas)

And this isn’t just about perimenopause or menopause, it applies to women (and men) at any stage of life.

Your body needs consistent, real fuel to carry out its vital daily functions.

If you’re dealing with fatigue, anxiety, midday crashes, hormonal shifts or restless sleep, here are a few supportive changes you can start implementing right away:

Meal Timing

• Eat within 30–90 minutes of waking
• Avoid skipping meals (this is especially important for women)
• Front-load calories earlier in the day
• Don’t go long stretches without food
• Add balanced snacks if you’re prone to energy dips

Caffeine & Food

• Avoid caffeine on an empty stomach (morning or mid-day)
• Enjoy coffee after a full meal rather than a light snack
• Try not to use coffee to suppress your appetite (your hormones will thank you)

About Black Coffee

• Black coffee on its own, especially first thing in the morning, can spike your cortisol at a time when it’s already naturally high.
• If you’re sensitive to blood sugar drops, anxiety or jitters, this can amplify those symptoms.

The bigger picture
When you rely on caffeine to “power through,” you’re borrowing energy you don’t actually have. 

That burst of energy comes from stress hormones and while it can feel helpful at first, it always catches up with you. Running on stress hormones feels good until it doesn’t!

Fatigue, hair loss, low libido, constipation, muscle loss, stubborn belly fat, premature aging can all be signs that your body is living in a prolonged state of survival.

These are signs your body is feeling out of balance and living in a perpetual state of survival.

The goal isn’t to quit coffee.
It’s to reclaim real energy so coffee becomes something you enjoy — not something you depend on.

Feeling wired, jittery and exhausted all at once isn’t normal! Rather it is a signal that your body is running on stress hormones.

If you’re exhausted, the answer isn’t more coffee — it’s more support, nourishment, and rest.

In my practice, fatigue is one of the most common concerns I hear. For some it’s debilitating; for others it’s quieter but still plays a direct role in their daily life and decisions. If this resonates with you, please know there are many effective and practical ways to restore your energy, resilience, and vitality.

This is what Naturopathic Medicine is all about, and if you’re curious to learn more or explore whether this approach can work for you, you can read more here.