Conscious Coffee Consumption

Caitlin Stores
Jul 25
3 min read

I love coffee, and I would never tell anyone to give it up completely. But over the years, I’ve made a few small changes to how I drink it, and they’ve had a huge impact on my energy, hormones, and overall wellbeing. Practicing conscious coffee consumption has allowed me to continue enjoying coffee while being mindful of how it affects my body. Here are a few things I’ve learned along the way.

Conscious Coffee Consumption: Never Drink Coffee on an Empty Stomach

This is rule number one for me now! Drinking coffee first thing in the morning spikes cortisol, sends your adrenals into overdrive, and can lead to blood sugar crashes later in the day. Instead, always eat something before your morning cup. Your body will thank you.

Stick to One Shot at a Time

A single shot of coffee should be enough to enjoy the benefits without overwhelming your system. I used to automatically order a large just out of habit, but switching to a small has made a huge difference. If you’re consistently craving more, it might be worth looking at your sleep, stress levels, or overall energy balance rather than just reaching for another coffee.

Don’t Use Coffee as an Energy Replacement

If you feel like you NEED coffee, it’s usually a sign your body needs real nourishment instead. Next time you’re running on empty, try one of these instead:

A fresh juice for hydration and added vitamins and minerals
A smoothie with protein & healthy fats for sustained energy
A nourishing meal to properly refuel

Of course, if you’re truly enjoying your coffee, go for it! But try not to let it become a crutch for exhaustion.

Time It Wisely

Try to cut back to just one coffee per day and enjoy it mid-morning, rather than first thing. If you love a hot drink in the afternoon, replace it with a delicious hot choc, or a herbal tea. If you must have more than one, make sure your last coffee is before 2pm (or earlier!) so the caffeine doesn't disrupt your sleep and force you into believing you need more coffee the following day - it's a vicious cycle!

Take a Coffee-Free Day (or Two!)

Once you’ve cut back, try taking one or two coffee-free days per week. If you’re used to drinking coffee daily, it helps to go caffeine-free for a full week first to reset your tolerance, otherwise, you might feel withdrawal symptoms every time you skip a day. The goal is to enjoy coffee when you want it, not feel like you need it.

Coffee & Fertility—What You Should Know

If you’re trying to conceive or preparing for pregnancy, being mindful of caffeine intake is extra important. Studies suggest that women who consume high levels of caffeine may take longer to conceive compared to those who drink one cup or less per day. This doesn’t mean you need to quit, but switching to one small cup daily or a few times a week can be a simple way to support fertility.

Coffee in the Postpartum Season

Postpartum is often a time of broken sleep, depleted minerals, and shifting hormones — and coffee can feel like a lifeline. But it’s worth approaching it with care.

Caffeine can:

Reduce iron absorption (especially if you’re already low)
Impact milk supply or baby’s sleep in some sensitive dyads
Contribute to anxiety, jitteriness, or hormonal dysregulation when overused

Instead of going without, you might simply:

Wait until after breakfast to drink your coffee
Choose a smaller cup, and sip it slowly
Add collagen, milk, or butter for sustained energy
Alternate with nourishing mineral drinks like nettle tea or bone broth

At the end of the day, we’re all different - what works for me may not be the best fit for you. The goal isn’t to give up coffee, but to find a gentle, balanced way to enjoy it while supporting your health.

Have you made any changes to your coffee routine that have helped your energy levels? Let’s chat in the comments!