Coffee Routine to Support Hormones/Cortisol

Step 1: Wake Up, Naturally

• Time: 6:00-7:30 AM (depending on your sleep schedule/cycle)
• Why: When you wake up, your body naturally releases cortisol, a hormone that boosts energy and alertness. If you add coffee too early, it can overstimulate your system and lead to energy crashes later on.
• Give your body time to do what it’s designed to do—wake up on it’s own.

Step 2: Get Sunlight + Hydrate

• Time: Within 15-30 minutes of waking
• Why: Morning light resets your internal clock and supports natural hormone rhythms. Hydrating first thing replenishes fluids lost overnight and helps you feel more alert (without the need for caffeine).
• Add a pinch of sea salt or electrolytes for bonus balance.

Step 3: Eat a Protein-Rich Breakfast

• Time: 30-60 minutes after waking
• Why: Eating before your coffee can help stabilize blood sugar and avoid the caffeine jitters. Protein-rich breakfasts (like eggs, Greek yogurt, or a tofu scramble) support steady energy and curb cravings.

Step 4: Sip Your Coffee–With Intention

• Time: ~60-90 minutes after waking, ideally between 8:00-9:30 AM (depending on what time you woke up)
• Why: By this point, your cortisol peak has naturally passed, and your coffee can give you a clean, focused lift. You’ll feel more energized instead of wired.
• Keep it simple: black, or with a swirl of fortified nut milk or MCT oil.

Step 5: Keep It Morning-Only

• Time: Before 12:00 PM
• Why: Caffeine later in the day can disrupt your sleep and throw off your natural rhythm. Limiting coffee to the morning helps you stay energized and sleep better.

References

1. Bowles NP, Thosar SS, Butler MP, et al. The circadian rhythm modulates the cortisol awakening response in humans. Front Neurosci. 2022;16:995452. https://pubmed.ncbi.nlm.nih.gov/36408390/
2. Benson SM, Unice KM, Glynn ME. Hourly and daily intake patterns among U.S. caffeinated beverage consumers based on the National Health and Nutrition Examination Survey (NHANES, 2013-2016). Food Chem Toxicol. 2019;125:271-278. https://pubmed.ncbi.nlm.nih.gov/30602125/
3. Emadi RC, Kamangar F. Coffee’s impact on health and well-being. Nutrients. 2025;17(15):2558. https://pubmed.ncbi.nlm.nih.gov/40806142/
4. Van Dam RM, Hu FB, Willett WC. Coffee, caffeine, and health. N Engl J Med. 2020;383(4):369-378. https://pubmed.ncbi.nlm.nih.gov/32706535/
5. Sato T, Sato S. Circadian regulation of metabolism: commitment to health and diseases. Endocrinology. 2023;164(7):bqad086. https://pubmed.ncbi.nlm.nih.gov/37253106/