If you’re one of those people who wakes up with dreams of a morning coffee, we’ve got some advice for you before you reach for that cuppa. While we’d never tell you to avoid a morning caffeine hit completely, there are a couple of things we recommend doing before reaching for that boosting beverage to improve its effect on your body.
Our in-house nutritionist, Gabi, says that “supporting your morning coffee routine with some smart practices can be a game changer for your overall well-being”, including making a huge difference in your digestion, stress and energy levels, and hormone balance.
Drinking coffee on an empty stomach triggers the release of stress hormones like adrenaline and cortisol, so rather than reaching for your coffee first thing, try to hold on until breakfast. Though cortisol is essential to get us going in the morning, too much of it from that first coffee can lead to an over-stimulated release, resulting in an unwanted stress response. This can wreak a little havoc with our gut, hormones, adrenals, and leave us feeling less than chirpy.
Gabi, therefore, suggests a few strategic practices to add to your morning routine before gulping down your coffee to support your body and avoid that anxious stress response.
1. Rehydrate
Your body dehydrates overnight, so before enjoying your morning brew, Gabi says that it’s important to drink a large glass of water (ideally at room temperature) to replenish hydration before coffee. Add a squeeze of lemon for extra healthy digestive points!
2. Load up on fibre and protein
As mentioned, coffee on an empty stomach can stimulate cortisol, which can spike blood sugar. “Elevated blood sugar can trigger inflammation and set us up to be on a blood sugar roller coaster for the rest of the day, thereby tanking our energy supply,” says Gabi. “But when we start the day with fibre from a whole food source, we can help to balance blood sugar.” She suggests having a chia bircher before your morning coffee, or a green breakfast bowl if you’re after something savoury. Both of these recipes contain about a third of your recommended daily intake of fibre.
In addition to fibre, protein is the other major nutrient that counterbalances a spike in blood sugar, so consuming some either before you drink coffee or with your coffee is ideal, according to Gabi, she recommends whipping up some eggs or adding a scoop of good quality protein powder into your morning smoothie if you’re on the run. “This can have a major benefit on better blood sugar balance by slowing the release of energy and can have a positive impact on your body’s stress and inflammation levels.”
While caffeine can be helpful for making tough workouts feel less difficult, “having your coffee before heading to the gym could make you anxious or shaky during your workout, which is not ideal if you’re lifting anything heavy!” says Gabi. Try to make it your post-workout treat, or just take a couple of sips if you feel you must have it prior. Or try going for a walk first thing, as your warm up for the gym, but also to help you fire up.
4. Wait 90 minutes after waking up
This is the ideal scenario according to Gabi because delaying caffeine for the first 90 minutes of waking (at least) allows for the best hormone balance. “Within the first hour of waking, our cortisol levels ideally acutely rise and fall in a response known as our cortisol awakening response. This rise and fall of cortisol represents a healthy nervous system and actually has a big influence on our immune health and even the risk of autoimmune development. Pausing on caffeine for the first 90 minutes (at least!) helps to promote the most balanced cortisol awakening response and can even better support our energy levels throughout the day.”
5. Get outside
If you’re reaching for caffeine first thing to help you feel more awake and alert, there is a better way to achieve both: “Getting natural light exposure within the first hour or so of waking is a great way to support optimal hormone balance,” says Gabi. The combo of walking and light, she says, is a win-win for hormones, energy, and overall health. “Morning light exposure is a huge regulator of circadian rhythm and light exposure triggers the healthy release of cortisol in the morning to support the body’s natural rhythm.”
FAQs
If you enjoy a daily coffee (as many of The Fast 800 team do, too), try to stick to one to two caffeinated cups per day. If that sounds tricky, try these alternatives: Give decaf coffee a chance. Sip on herbal teas.
What should you do before drinking coffee in the morning? ›
7 Things To Do Before Your Morning Coffee
- Hydrate yourself. Your body will dehydrate overnight, so it's super important to have a mineral-rich drink when you wake up in the morning. ...
- Eat some fibre. ...
- Hit the gym. ...
- Brush your teeth. ...
- Go to the loo. ...
- Wait 90 minutes before pouring your first cup.
- Take a stroll.
If you enjoy a daily coffee (as many of The Fast 800 team do, too), try to stick to one to two caffeinated cups per day. If that sounds tricky, try these alternatives: Give decaf coffee a chance. Sip on herbal teas.
What is a high protein breakfast before coffee? ›
Eggs are known for steadying blood sugar, helping keep hunger at bay, and being high in protein. Enjoy them in the morning with a side of spinach for extra nutritional value. Start your day the right way with a creamy dose of probiotics and protein.
Should I eat protein before drinking coffee? ›
Hydration is about more than just drinking water or coffee. You should also be eating a balanced diet. If your stomach is empty, staying hydrated may be more difficult. So, eat a light meal with plenty of protein before enjoying your coffee and/or hitting the gym.
What is the best thing to drink in the morning on an empty stomach? ›
Warm Ginger Water
Ginger contains gingerol, a bioactive compound that helps accelerate the body's fat-burning processes and suppress appetite. Drinking warm ginger water in the morning can help curb cravings, promote fullness, and support your weight loss efforts.
What is the #1 most important thing to do before drinking coffee in the morning according to an integrative medicine doc? ›
Dr. Scott explains that the caffeine in coffee is what makes it dehydrating. This is because it increases the production of urine. For this reason, she says that it can be beneficial to drink a glass of water in the morning before enjoying your cup of coffee.
Can you have lemon water on Fast 800? ›
Tip: Add lemon, lime or ginger to your water if you want to add a little more flavour. Black coffee and tea – For fasting, black tea and coffee are great as they have virtually no calories. If you are a coffee lover, be mindful of your caffeine intake – we recommend no more than two cups of coffee a day.
Can you eat bananas on the Fast 800 diet? ›
Dr Mosley, who created the Fast 800 diet and popularised the 5:2 diet, claims bananas aren't as beneficial as you think when it comes to weight loss. He acknowledges you should eat fruit and veg, but urges dieters not to eat more than seven portions in a day.
Can I eat fruit on the Fast 800? ›
Avoid sweet fruits
Enjoy berries, apples and pears, which have less sugar than sweet, tropical fruits such as mango, pineapple and melon.
Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.
What is the best protein to eat first thing in the morning? ›
High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit. To drink, opt for water, green tea, or coffee without added sugar or cream.
What to not eat with coffee? ›
Coffee can make it difficult for the body to absorb calcium, which leads to its excretion through the urine. You should also avoid drinking coffee with other dairy products: cream, ice cream, etc. Many people like to eat French fries and drink coffee, or other fried fast foods.
Why no coffee in the morning? ›
Drinking coffee shortly after waking up is extremely dehydrating because caffeine has a diuretic effect on your body, which means it can draw fluids out. After a night's sleep, you need to rehydrate yourself, so it's better to opt for a glass of water instead of coffee first thing in the morning.
What is the best protein shake to add to coffee? ›
Collagen protein is one of the best types of protein to mix into your coffee as it dissolves the best. It works well in both hot and cold coffee because the protein is already broken down so it's not as likely to result in clumps.
What should I do in the morning when drinking coffee? ›
As you drink, consider how you feel in this moment, reflect on the previous day, and set some intentions for the day ahead. You can either do this in your head or put pen to paper and really commit to your intentions. You could even try pairing your coffee ritual with a daily journal practice.
Is it good to drink coffee in the morning empty stomach? ›
Many people believe drinking coffee on an empty stomach is unhealthy, but for most people, the practice is totally safe, experts said. However, coffee affects everyone differently, and for some people, the beverage can cause acid reflux or stomach pain.
Why is it not good to drink coffee first thing in the morning? ›
“However, drinking coffee first thing in the morning can actually lead to increased stress levels and fatigue. This is because your cortisol levels are already naturally high in the morning and caffeine increases them even more.
How long should I wait to drink coffee after waking up? ›
Many people -- including, as just one example, Houston wellness dietitian Knubian Gatlin -- suggest waiting. "Although it helps wake us up," Gatlin says, "I often recommend waiting to have your first cup of coffee until about an hour or two after waking up.
