Coffee: The good, the bad, the ugly. A Deeper Look at How This Brew Affects Your Health (And Your Mood!)
I don’t drink coffee anymore, but my husband does, and I love the smell that fills our kitchen every morning. It adds a small moment of comfort to my day.
No wonder 80% of adults in the U.S. drink coffee every morning!
I used to be one of them. Coffee was a non-negotiable part of my routine. I drank it first thing in the morning—usually on an empty stomach—and I was a big afternoon coffee drinker, too. A 2 or 3 p.m. coffee run was my favorite way to power through the day.
But let’s be real—I wasn’t drinking black coffee. I was all about the sweeteners, syrups, and lattes. I remember aspiring to be a black coffee drinker because it seemed "healthier," but also wondering... why force myself to drink something I didn’t enjoy? (I know you can relate.)
The biggest issue I faced with coffee? That first sip made me feel unstoppable—until an hour later, when I crashed and needed a nap in the middle of my workday. Sound familiar?
If you’ve felt this way, you’re not alone. So, what’s the real deal with coffee? Let’s dive into the good, the bad, and the ugly.
The Benefits of Coffee
Coffee has its perks (literally), or we wouldn’t love it so much! Here are some of the ways it can be beneficial:
Nutrients in Coffee
Coffee contains magnesium and B vitamins—both crucial for energy. A single cup provides about 7.5% of your daily magnesium and potassium needs.Energy Boost and Focus
Caffeine blocks adenosine (the chemical that makes you sleepy) while giving you a dopamine kick, helping you feel more energized and focused.Brain Health
Studies suggest that coffee drinkers have a lower risk of developing Alzheimer’s and cognitive decline.Cardiovascular Health
Research shows that coffee consumption is linked to a lower risk of cardiovascular diseases, including coronary heart disease and strokes.Inflammation Control
Believe it or not, coffee contains antioxidants, which may help prevent inflammatory and oxidative stress-related diseases like Type II diabetes and metabolic syndrome. (Fun fact: This is why my husband drinks black coffee—other than actually enjoying the taste.)
But... Coffee Isn’t Always Your Friend
Before you start hoarding coffee beans like they’re your new best friend, let’s talk about the ways your morning brew might be playing tricks on you.
Hormone Stressor
Coffee triggers cortisol (your stress hormone). If you already struggle with hormone imbalances or adrenal fatigue, this can make things worse.Blood Sugar Madness
Ever get jittery, shaky, or hangry after coffee? That’s because drinking it on an empty stomach spikes your blood sugar, only for it to come crashing down. Not great for those with blood sugar issues.Sleep Sabotage
Caffeine stays in your system for 6–8 hours. Even if you think it doesn’t affect your sleep, it does—by decreasing melatonin production and reducing sleep quality.Digestive Drama
Coffee irritates the stomach lining, and while it acts as a natural laxative, it can also cause long-term digestive issues.Reliance & Dependency
If you wake up feeling like you need coffee to function, that’s a sign that caffeine is controlling you—not the other way around.
Should You Cut Back?
You don’t have to ditch coffee entirely (unless you want to). It’s all about balance! The key is listening to your body. Does coffee make you feel great, or does it leave you drained?
Quitting cold turkey can lead to headaches, fatigue, and a lot of irritability (your loved ones will thank you for easing off gradually). Here’s how to enjoy coffee without the crash:
✔ Pair it with food – Never drink coffee on an empty stomach. Have a protein- and healthy fat-rich breakfast first.
✔ Limit to 1-2 cups – Stick to regular-sized cups (not a Venti) for the benefits without overloading your system.
✔ Time it right – Wait an hour after waking up before drinking coffee to avoid unnecessary cortisol spikes, and cut it off by early afternoon.
✔ Reduce sugar – If you love sugary coffee drinks, slowly cut back on added sweeteners to make the transition easier. ‘
✔ Choose quality coffee – Conventional coffee is often high in mold and pesticides. Brands like Bulletproof, Danger Coffee, and Purity Coffee offer cleaner options.
Coffee Alternatives
If you’re looking to cut back or switch things up, try these options:
☕ Matcha Green Tea – A gentler caffeine boost packed with antioxidants. I love mine with honey and cinnamon.
☕ Herbal Teas – Tons of options with unique benefits, from calming chamomile to energizing ginger.
☕ Butterfly Pea Latte (Blue Matcha) – My recent obsession! It’s caffeine-free, full of antioxidants, and tastes subtly floral and sweet when mixed with warm milk and cinnamon.
Making the Right Choice for You
So, is coffee a friend or a foe? Well, it’s a little of both. It can be your best friend when you need a boost—but like any good relationship, it needs boundaries.
By making a few tweaks to your coffee habit, you can enjoy the perks without the downsides.
And if you're constantly feeling drained or unsure whether coffee is helping or hurting your energy, let’s chat! I help people uncover what’s really behind their energy struggles—because let’s be honest, it’s usually more than just caffeine.
Want to read the information yourself? Below is the sources of the information outlined in this post.
