Coffee: Friend or Foe? Understanding the Benefits and Risks for Your Health

There is nothing like the smell of freshly brewed coffee: the sound of the grinder and the drip of the liquid energy. There is a reason why 80% of adults in the US drink coffee daily. 

One of my first real jobs was as a barista at Starbucks. 

I didn’t drink coffee before that-and in hindsight, I really only started drinking coffee mixed with gobs of sugar. 

Nonetheless, I was hooked. 

Perfecting the most delicious cup of coffee was my job and I did it brilliantly. 

As I got older and “more mature”, I gradually decreased how much sugar I added to my coffee drinks and now love a cup of dark black coffee each morning. 

If coffee were a person, it’d probably be that friend who hypes you up for a wild night out… but also disappears when it’s time to clean up the mess. Coffee is a daily ritual for so many of us—warm, comforting, and packed with the promise of energy and focus. But is it always as innocent as it seems?

For women juggling energy dips, hormonal challenges, and the quest for better health, coffee can be both a hero and a saboteur. Let’s dive into the good, the bad, and how to keep coffee working for you—not against you.

The Benefits of Coffee

The Perks of Coffee: Why We Love It So Much

First things first—coffee isn’t all bad! In fact, it has some pretty impressive benefits:

1. Packed with Nutrients

Think of coffee as your morning dose of antioxidants. It’s loaded with compounds that fight inflammation and even some magnesium and B vitamins (a win for energy and metabolism). Your daily cup is doing more than just waking you up.

2. Boosts Energy and Focus

Caffeine blocks a chemical in your brain called adenosine, which is what makes you feel sleepy. It also gives a little dopamine kick—so yes, your morning latte really does make you happier.

3. Metabolic Support

Coffee can give your metabolism a temporary boost by encouraging fat burning. (No, this doesn’t mean you should swap your lunch for an extra espresso—but hey, it’s a nice bonus.)

4. Brain Health

Studies show that coffee drinkers may have a lower risk of developing Alzheimer’s and Parkinson’s diseases. Think of it as a little insurance for your future self.

5. A Mood Booster

There’s something about sipping a warm cup of coffee that feels like a hug in a mug. The ritual itself can be comforting and uplifting.

The Not-So-Great Side of Coffee

Of course, every superhero has a weakness. Here’s where coffee can get a little tricky, especially for women working on hormonal health and metabolism:

1. Stress Bomb for Hormones

Coffee triggers the release of cortisol—your stress hormone. For someone already dealing with adrenal fatigue, PCOS, or other hormonal imbalances, this can feel like throwing gasoline on a fire.

2. Blood Sugar Woes

Drinking coffee on an empty stomach can make your blood sugar spike and crash, leaving you feeling hangry and shaky. (Sound familiar?)

3. Sleep Sabotage

Caffeine can stay in your system for 6–8 hours or more. So, that afternoon pick-me-up might be the reason you’re wide-eyed at midnight, scrolling through your phone wondering why you can’t sleep.

4. Digestive Drama

Ever noticed that coffee doesn’t always sit well? It’s acidic, which can irritate your stomach lining and trigger heartburn.

5. Dependency

If your “two cups a day” has turned into a four-cup minimum just to function, coffee might be running the show instead of you. Withdrawal symptoms like headaches and fatigue can make cutting back feel impossible.

Who Should Consider Cutting Back on Coffee?

Coffee isn’t the bad guy, but it’s not for everyone. If you’re dealing with any of the following, it might be time to rethink your relationship with your favorite brew:

• Hormonal issues like PMS, PCOS, or adrenal fatigue.
• Struggles with blood sugar regulation or insulin resistance.
• Trouble sleeping, constant stress, or anxiety.

Take a step back and ask yourself: “Do I feel better or worse after drinking coffee?” Your body always tells the truth—you just have to listen.

How to Have Your Coffee and Feel Great Too

You don’t have to break up with coffee completely. (Let’s not be dramatic.) Here are some tips to enjoy it without the health hangover:

1. Stick to One or Two Cups

More isn’t always better. Keep your intake moderate—one to two regular-sized cups (not a bucket disguised as a mug) is usually enough.

2. Pair It with Food

Coffee on an empty stomach is a recipe for disaster. Eat something with protein or healthy fats first to stabilize your blood sugar.

3. Time It Right

Wait at least an hour after waking to drink your coffee so you don’t spike your cortisol levels unnecessarily. And cut it off by early afternoon to protect your sleep.

4. Choose Quality Coffee

Go for organic, toxin-free options to avoid pesticides and mold. Your body deserves the good stuff. My current faves include Kicking Horse coffee and Danger coffee from Dave Asprey (this is actually remineralized which is amazing!) 

5. Experiment with Healthy Add-Ins

Ditch the sugar and fake creamers. Try cinnamon for blood sugar support, collagen for protein, MCT oil, or a splash of heavy cream for creamy goodness.

Alternatives to Coffee

If coffee just isn’t working for you, there are plenty of delicious options to keep you cozy and energized:

• Matcha Green Tea: A gentler caffeine boost with L-theanine to keep you calm.
• Chicory Root Coffee: Tastes similar to coffee but caffeine-free.
• Herbal Teas: Great for digestion and relaxation.

Making the Right Choice for Your Health

• Coffee isn’t good or bad—it’s all about how it fits into your unique body and lifestyle. If it’s working for you, enjoy it! If not, try cutting back or making some changes to how you drink it.
• At the end of the day, the goal is to feel energized, balanced, and ready to tackle whatever life throws your way. If you need more personalized support on balancing your hormones, boosting your energy, and ditching cravings, check out my Reclaim Your Metabolism® program.
• Because life’s too short to feel anything less than amazing—whether you’re drinking coffee or not.

I hope you found this article helpful. It’s really easy to get caught up in something being “bad” or “good” when generally there is a spectrum and bioindividuality that needs to be considered. 

If you aren’t sure if coffee is for you and want to chat about it, I have 4 complimentary consult appointments each month. Schedule your consult here. 

Rooting for you!

Katie

PS: Here are some reputable sources you can reference to support the information presented:

1. Harvard T.H. Chan School of Public Health – "Coffee and Health"
   This comprehensive overview discusses the potential health benefits and risks associated with coffee consumption, including its effects on type 2 diabetes, cardiovascular health, and more.
   The Nutrition Source
2. Mayo Clinic – "Coffee and health: What does the research say?"
   This article examines current research on coffee's health impacts, addressing both its benefits and potential downsides, such as its influence on various health conditions.
   Mayo Clinic
3. The BMJ – "Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes"
   This umbrella review analyzes multiple studies to provide insights into how coffee consumption correlates with various health outcomes, offering a broad perspective on its overall effects.
   BMJ
4. Harvard Health Publishing – "Drinking coffee linked to healthier hearts and longer lives"
   This article highlights research findings that associate moderate coffee consumption with a reduced risk of cardiovascular disease and increased longevity, providing specific study details.
   Harvard Health