If you had to give up either coffee or the internet for 2 weeks, which one would you choose? How about either coffee or sex for 2 weeks?
Yeah, that was me, too.
Warning: if you love coffee and can’t live without it, this article won’t sit well with you. And that’s OK. My job is to help you see the truth. In fact, if you find yourself dismissing and rejecting it, that could be called denial.
Because the change that we resist the most is the change we need the most.
I also want to share with you my own journey with coffee so you know that I’ve had my own share of denial, experimentation, and surrender.
I’ve had a long and turbulent relationship with coffee and caffeine. When you start drinking coffee at the tender age of 15 because your mom drinks it 4 times a day and the house smells of Italian roast all day long, you slide right into it and it becomes a part of you.
I’m serious about these beans. I did a barista course when I lived in Seattle and acquired a decent knowledge of roasting techniques, bean sourcing, and brewing techniques. Seeing and smelling the black and thick-as-oil liquid pouring out of my Italian $1800-espresso maker is what used to make my mornings.
Going to a new place meant finding a [good] coffee place that understood what good espresso was (I dislike American watered-down coffee) so I can get my fix first thing in the morning. Beans and I were inseparable. BFF.
Coffee, Hashimoto’s and I
As a person with Hashimoto’s, I’ve come a long way. Diagnosed in 2008 with TPOab above 1000 and feeling terrible and helpless, I managed to get them down to 66 by making significant diet changes (mainly repairing my gut), eliminating stress and honoring my body’s need for sleep.
However, my progress hit a plateau. And then, I was found to have estrogen dominance and wonky cortisol levels. Me? After all those changes? I know you can relate – how you just want to pull your hair out.
So I asked myself “what is the most difficult change I could make that I have been resisting all this time?”
And the answer was coffee.
“I’m only quitting coffee for two weeks, I can always go back to it” was a really good thing to say to myself as it didn’t make me feel like the umbilical cord between coffee and I was cut off forever.
It would require a new article to fully elaborate on my full health journey but for now, I will just share that coffee was a huge antagonist of my own healing path and the healing path of my clients.
I want to share with you what I have learned so you can be more educated and make the transition as well (if coffee is your antagonist.)
Taking steps to remove gluten, dairy or sugar from your diet can feel like a breeze compared to giving up coffee. However, as with anything that makes us feel that good, there is another side to your java fixation, and you need to know about it.
Benefits of Coffee
Many reliable studies are often cited and confirm that coffee is full of antioxidants and polyphenols. However, these same antioxidants and polyphenols can also be found abundantly in many fruits and vegetables.
In addition, there are also a variety of studies showing coffee’s role in the prevention of cancer, diabetes, depression, cirrhosis of the liver, gallstones, etc.
Beyond science, there is also the undeniable feeling of comfort in a morning routine – a stop at a favorite coffee shop, the smell, the buzz, and the energy boost and mental clarity that come with a good cup of joe.
Everyone Reacts Differently
Is coffee bad for everybody? Not really. Each of us can have a different reaction to coffee. Some people get jittery and nervous, while others feel uplifted for hours. Many coffee drinkers report feeling good for the first two hours (mainly due to a dopamine spike), but eventually, their energy and mental alertness will start dropping rapidly.
That was most certainly me – feeling delightful for a couple of hours and then slipping into depletion. The worst symptoms I discovered was that coffee made me very angry and moody hours after drinking it. My PMS got worse and most definitely the estrogen-to-progesterone balance was off – if you continue reading, you will know why that is so.
Coffee is metabolized in Phase I of the liver detoxification pathway, and some people have a harder time breaking it down – we call them “slow metabolizers.” This can either manifest immediately and present as shaky and jittery feelings, or in a delayed fashion with poor sleep and digestive issues.
What is so Worrisome about Coffee?
If you are suffering from thyroid issues, Hashimoto’s, adrenal fatigue, insomnia, anxiety, hot flashes, or hormone-related conditions, it’s important to be fully aware of the “other side of coffee” and make an educated decision about whether it is good for you.
Here are some of the lesser-known facts about coffee:
Increases Blood Sugar Levels
According to this study, caffeine increases blood sugar levels. This is especially dangerous for people with hypoglycemia (or low sugar levels) who feel jittery, shaky, moody and unfocused when hungry. Blood sugar fluctuations cause cortisol spikes, which not only exhaust the adrenals but also deregulate the immune system. This is highly undesirable for those of us with adrenal fatigue, Hashimoto’s or Graves’ disease. Such cortisol spikes are also highly inflammatory (read more below).
Creates Sugar and Carbohydrate Cravings
As the result of a sugar level spike, when our blood sugar levels come down, we need an emergency fix to bring them back up. This is why people who drink coffee at breakfast or indulge in sugary and processed breakfasts crave carbs and sugar by 11am or later in the day.
Contributes to Acid Reflux and Damages Gut Lining
Coffee stimulates the release of gastrin, the main gastric hormone, which speeds up intestinal transit time. Coffee can also stimulate the release of bile (which is why some people run to the bathroom soon after drinking coffee) and digestive enzymes.
In a person with healthy digestion, this is not a big deal. However, for people with autoimmune conditions like Hashimoto’s and Graves’, compromised digestion (such as IBS, or “leaky gut”), can cause further digestive damage to the intestinal lining.
Exhausts the Adrenals
Coffee stimulates the adrenals to release more cortisol, our stress hormone; this is partly why we experience a wonderful but temporary and unsustainable burst of energy.
What many of us don’t realize is that our tired adrenals are often the cause of unexplained weight gain, sleeping problems, feeling emotionally fragile, depression and fatigue. Drinking coffee while experiencing adrenal fatigue is only adding fuel to the fire.
People with Hashimoto’s should be extra careful as the adrenals and cortisol also modulate the immune system, and Hashimoto’s is a condition in which the immune system is already out of whack.
If you have already given up coffee and are still experiencing adrenal fatigue, consider trying our own Wellena Adrenal Repair Kit to aid in supporting your recovery.
Worsens PMS and Lumpy Breasts
It’s well-established that coffee contributes to estrogen dominance (source), which can mean one of two things: we either have too much estrogen in relation to progesterone, or we have an imbalance in the estrogen metabolites (some are protective and some are dangerous).
PMS, lumpy breasts, heavy periods, cellulite, and even breast cancer (which is an estrogenic cancer) can be symptoms of estrogen dominance.
Estrogen is especially problematic for people with thyroid conditions. High estrogen levels (also known as estrogen dominance) rise thyroid-binding globulin, making less thyroid hormone available for the body.
Estrogen dominance is also often cited as the cause of thyroid nodules and even thyroid cancer development (medical reference here).
Gluten-Cross Reactive Food
50% of people with gluten sensitivities also experience cross-reactivity with other foods, including casein in milk products, corn, coffee, and almost all grains, because their protein structures are similar. Cyrex Labs provides a test for gluten cross-reactive foods (Array 4).
Many people report having a similar reaction to coffee as they do to gluten.
Impacts the Conversion of T4 to T3 Hormones
Coffee impacts the absorption of levothyroxine (the synthetic thyroid hormone); this is why thyroid patients need to take their hormone replacement pill at least an hour before drinking coffee.
The indirect but important point is that coffee contributes to estrogen dominance, cited above, and estrogen dominance inhibits T4 to T3 conversion.
Can Cause Miscarriages
This study showed that women who drink coffee during their pregnancy are at a higher risk of miscarriage. That’s scary. Why are our doctors not telling us this?
Is Highly Inflammatory
Any functional or integrative doctor would say the majority of modern diseases are caused by inflammation – a smoldering and invisible fire found on a cellular level.
This study found that caffeine is a significant contributor to oxidative stress and inflammation in the body. Chronic body aches and pains, fatigue, skin problems, diabetes, and autoimmune conditions are just some of the conditions related to inflammation.
Can Contribute to and Even Cause Osteoporosis
It is well-known that coffee changes our body pH to a lower, and thus more acidic, level. A low pH (which means a more acidic body) can contribute to osteoporosis.
This study has confirmed that habitual coffee drinking among postmenopausal women was the leading cause of osteoporosis.
Can Cause Insomnia and Poor Sleep
This study showed that 400mg of “caffeine taken 6 hours before bedtime has important disruptive [sleep] effects.”
This, again, is dependent on the individual and his or her ability to metabolize caffeine. Some people experience deep and restful sleep whether or not they drink coffee, while others do not, even if they stop drinking anything caffeinated at noon.
How sensitive are you and how does coffee impact your sleep? You will only find out when you give up caffeinated drinks for 5 days – then your body will tell you!
What About Decaf?
It’s a disputed area, but many health practitioners don’t suggest it for two reasons.
For one, many manufacturers use a chemical process to remove caffeine from the coffee beans. The result is less caffeine, but more chemicals.
Secondly, it is the caffeine in the coffee that has the health benefits we discussed above. Without it, you are left with little benefit.
The Change We Resist the Most is Often the Change We Need the Most
Many people I work with have made extensive dietary changes and they will admit that coffee was the last and hardest thing to eliminate. Coffee is our ritual; it’s our best friend.
But is it really? It is often said that the change we resist the most is the change our body needs the most. Let your intuition be your guide.
Bottom Line – What Can You Do?
You will only know how you really feel without coffee when you get off it for 3 to 5 days (and please don’t say it does not impact you until you try this experiment).
The first 2 days will be tough, but that tells you something important about this addictive substance, does it not?
Many women who have given up coffee and caffeine report better sleep within days, fewer hot flashes, less depression and anxiety, and many more other benefits over time.
I also wrote a blog post with tips and tricks I used to give up coffee. It will help guide you through the process of weaning yourself off caffeine.
What Are Some Substitute Options?
If you feel like you still need a slight kick, go for less-caffeinated options, such as green tea. Use the below infographic to guide you to make better choices, or download it here.
Once you are ready to completely rid yourself of caffeine, herbal teas are a wonderful replacement.
One of my personal favorites is a Roasted Chicory Latte – it tastes like coffee, but it contains no caffeine. Making it into a smooth and creamy (yet dairy-free) latte makes the transition so much easier.
Tip: Learn how to add more hormone-balancing ingredients to your meals with our FREE 15 Breakfasts to Rebalance Your Hormones guide here.
Recipes for Hormone-Balancing Coffee Alternatives
Need some recipe ideas? Be your own barista with these hormone-balancing “coffee” recipes:
Pumpkin Cinnamon Latte
If you’re worried about giving up your Pumpkin Spice Latte, have no fear. Give this delicious Pumpkin Cinnamon Latte a try. It uses Earl Grey tea along with real pumpkin, coconut milk, honey, and autumn spices. Blend it up, and serve with whipped coconut cream.
Get the recipe here.
Tulsi Tea Adaptogen Latte
Tulsi, also known as Holy Basil, is a wonderful histamine-lowering, hormone-balancing herb. In this recipe, tulsi is accompanied by the adrenal-supporting herb, Rhodiola rosea. Both herbs help balance stress levels while giving you a non-caffeinated energy boost. Coconut butter makes it creamy, and collagen powder adds froth. Honey adds sweetness and cinnamon & ginger make it warming and delicious.
Get the recipe here.
Schisandra Beet Adaptogen Latte
Colorful lattes are all the rage in the specialty coffee industry. Beet adds a vibrant fuschia color to this adaptogen-rich latte, which also uses thyroid-supporting ashwagandha powder. Cardamom, vanilla, and honey work together to make a true “Comfort Drink.”
Get the recipe here.
Ashwagandha is amazing for our hormones, and it’s easy to add to your morning in this easy latte. It’s simply your choice of milk, ashwagandha, cinnamon, maple syrup, or honey. Warm the milk, add in the spices and sweetener and whisk it up. Pour in your favorite mug, and you have a balanced, yet energizing start to the day.
Get the recipe here.
Better Than Coffee Chicory Latte
This latte is actually a blend of chicory and roasted dandelion root. Both of these botanicals help support detoxification while having an earthy taste that is very much like coffee. This latte is a wonderful balance of protein, fat, and carbs to start you off right.
Get the recipe here.
Coconut Mushroom Ginger Coffee
If you like coconut, you’ll love this creamy latte. It uses Four Sigmatic’s Reishi Mushroom elixir, along with cinnamon, ginger, and cacao — all blended with warm coconut milk and coconut oil. Reishi has a ton of benefits, as do the other medicinal mushrooms. But reishi is really great for promoting deep sleep. Try this one as your late-afternoon latte.
Get the recipe here.
Matcha green tea has a touch of caffeine, but it also has the very calming amino acid, L-theanine. It’s a great latte to have for a calm, focused energy. This coconut milk matcha latte is naturally sweetened and has a hint of vanilla. Collagen adds froth for a very satisfying hot beverage.
Get the recipe here.
Turmeric Chai Latte
This is a marriage between two popular tea lattes: chai latte and turmeric “golden milk” latte. It’s full of anti-inflammatory spices and healthy fats. You can make it either lightly caffeinated (black tea) or non-caffeinated (Rooibos or red tea). It’s soothing to the body and excellent for the digestive system. With a mug of this in your hands, you are truly golden.
Get the recipe here.
Still want that coffee taste? Try the zero caffeine Rasa Bold here. Read more below about how Rasa can help you adapt to stress while giving you an energetic boost.
It’s amazing how many zero caffeine options are out there now. What’s really great is that not only are these beverages free of stimulating caffeine, they’re actually health-promoting.
Rasa Bold helps your body adapt to stress and become more resilient. It gives you a balanced energy that doesn’t make you feel overstimulated or jittery. Its 12 adaptogenic herbs (including ashwagandha, reishi, and chaga) help balance cortisol levels and promote restful sleep at night. You can wake up in the morning fully rejuvenated and ready to face the joys and challenges of the day.
If you want to kick the coffee, give Rasa Bold a try.
You can find more information on how to rebalance your hormones in my book, Cooking for Hormone Balance. Drawing on current research and the programs I developed and used to help thousands of women, I offer clear, concise action plans for what to remove and add to your daily diet to regain hormonal balance, including guides for specific conditions and more than 125 easy-to-prepare, flavorful, and anti-inflammatory recipes that are free of gluten, dairy, soy, corn, and nightshades and low in sugar.
Get Cooking for Hormone Balance on Amazon here.
Effects of caffeine on glucose tolerance: a placebo-controlled study. http://www.ncbi.nlm.nih.gov/pubmed/9846599
Coffee and gastrointestinal function: facts and fiction. A review. http://www.ncbi.nlm.nih.gov/pubmed/10499460
Coffee and estrogen dominance. http://www.drlam.com/articles/estrogen_dominance.asp
Maternal caffeine consumption during pregnancy and the risk of miscarriage: a prospective cohort study. http://www.ajog.org/article/S0002-9378(07)02025-X/abstract
The effects of theaflavin-enriched black tea extract on muscle soreness, oxidative stress, inflammation, and endocrine responses to acute anaerobic interval training: a randomized, double-blind, crossover study. http://www.ncbi.nlm.nih.gov/pubmed/?term=arent+s.m+black+tea
Dietary patterns and bone mineral density in Brazilian postmenopausal women with osteoporosis: a cross-sectional study. http://www.ncbi.nlm.nih.gov/pubmed/25804275
Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. http://www.ncbi.nlm.nih.gov/pubmed/24235903