(And Why I Suggest Delaying Coffee)
If you’ve followed me for a while, you’ll know I talk a lot about blood sugar stability in perimenopause.
Recently, I was invited to contribute to an article by Kilova, an app designed to help women sync their schedules with their menstrual cycle by integrating it directly into their calendar.
The article asked women’s health practitioners one simple question:
What’s the #1 habit that makes the biggest difference to hormone balance?
My answer was immediate.
Start the Day With Protein, Before Coffee
For many women, the day begins with coffee. Sometimes on an empty stomach.
It feels energising in the moment, but physiologically, it’s not always the most supportive way to begin the day, especially in perimenopause.
Here’s why.
Morning Cortisol Is Naturally High
When you wake up, your body experiences what’s called the Cortisol Awakening Response. Cortisol rises to help you feel alert and ready for the day.
That rise is normal and healthy.
But when you add caffeine before eating, particularly if your blood sugar is already a little unstable, you can amplify that spike. For some women, this can mean:
- Mid-morning anxiety
- Energy crashes
- Blood sugar dips later in the day
- Increased irritability
- 3am wake-ups
- Stronger PMS symptoms
Not because coffee is “bad”, but because context matters.
Why Protein First Works
Eating a protein-rich breakfast within an hour of waking helps:
- Stabilise blood sugar
- Slow the release of glucose into the bloodstream
- Reduce exaggerated cortisol spikes
- Support neurotransmitter production (e.g. serotonin)
- Improve satiety and reduce cravings later in the day
I recently worked with a client who made just one change:
She stopped drinking coffee on an empty stomach and started eating protein first.
Within weeks:
- Her afternoon crashes disappeared
- Her sleep improved
- Her PMS reduced
- Her irritability dropped
- Her energy stabilised
It was a small shift, but a profound one.
This Is Especially Important in Perimenopause
During perimenopause, oestrogen fluctuations can make us more sensitive to blood sugar swings.
When blood sugar is unstable, it places extra demand on:
- The adrenal system
- The nervous system
- Liver detox pathways
- Sleep regulation
And over time, that instability can amplify many of the symptoms women tell me they feel “came out of nowhere.”
Often, it’s not random. It’s physiology asking for more stability.
What Does a Protein-Rich Breakfast Look Like?
Aim for around 25–35g of protein within an hour of waking.
Examples:
- Eggs with smoked salmon, avocado and vegetables
- Eggs on rye then Greek yoghurt with seeds and nut butter
- A protein smoothie with berries, flax, and coconut cream
- Tofu + egg scramble with sourdough
- Chicken thighs and salad
- Last nights dinner
Then enjoy your coffee alongside or after breakfast, not before.
You don’t need to eliminate it, just reposition it.
The Bigger Picture: Hormones Don’t Operate in Isolation
I loved contributing to Kilova’s article because it highlighted something I deeply believe:
Hormones respond to signals.
And one of the most powerful signals your body receives every single day is how stable your blood sugar is.
If you’d like to read the full feature, including insights from other women’s health experts, you can explore it here:
Read the Kilova article here
Where would you like to go next?
If this resonated with you, there are a few ways we can continue the conversation.
Listen to the podcast
The Empowered Perimenopause Podcast is a warm, down-to-earth show that helps you make sense of what’s happening, so you can stop feeling overwhelmed by all the conflicting advice, and gain clarity and a sense of calm.
Listen to all episodes here.
Free quiz: Start making sense of your symptoms
If you’re wondering whether what you’re experiencing could be related to perimenopause, my free Perimenopause Quiz is a great place to begin.
In just a few minutes, you’ll gain a better understanding of where you are in your perimenopause journey, along with personalised guidance to help you take your next steps with confidence.
Take the free Perimenopause Quiz here.
Join my Tuesday Newsletter
Every Tuesday morning I send a gentle email full of evidence-informed guidance, practical midlife insights, my latest podcast episode, and a little encouragement to carry with you into the week.
I’d love to have you there.
Join my weekly newsletter here.
Looking for ongoing support?
If you’re ready to better understand your changing body with expert guidance and a supportive community of women navigating this season alongside you, I’d love to welcome you inside Midlife Thrive.
You’ll find monthly live coaching calls, practical teaching, and a calm, evidence-based space to ask questions and learn with confidence.
Learn more about Midlife Thrive here.
Need personalised support?
If you’d like one-to-one guidance tailored specifically to you, you can find out more about working with me through my nutritional therapy consultations.
Explore one-to-one support here.
