March 31, 2025

How You Start Your Day Matters

How you start your day matters—and Boketto Founder, Jelena Nikolajevic, has something thoughts about one of the most common missteps of our modern lifestyles: drinking coffee on an empty stomach.

“I see this more often then not in my practice, people skipping breakfast and drinking coffee first thing in the morning and usually, this morning routine can lead to afternoon crashes, anxiety, feeling wired and tired, or adrenal exhaustion.”

Sounds familiar? And are you wondering how you can still enjoy your morning cup of coffee? Yes and Yes!

Caffeine + Empty Stomach = 😬

Caffeine is a daily ritual for many, and in North America, coffee reigns supreme. But whether you reach for coffee, tea, an energy drink, or another source of caffeine, the effects on your body start the moment you take a sip—especially if your stomach is empty. From altering stomach acidity to influencing blood sugar and neurotransmitters, caffeine has a powerful impact that goes beyond just giving you a boost of energy. Here’s what happens when you consume caffeine before eating and why it might not be the best habit for your long-term health.

Changes the pH of your stomach Because of the bitter properties in coffee, once it hits your stomach it changes the acidity causing a surge in stomach acid. In the short-term, this can lead to common digestive issues like heartburn and acid reflux. Long-term and cumulatively, this chronic shift in stomach acid can lead to more serious damage to the gut.
Changes how we modulate blood sugar As we wake up, the hormone cortisol naturally rises, moving us from a sleep state to preparing us to meet the day. However, when we drink caffeine in the morning on an empty stomach this spikes cortisol. When this spike chronically happens, raised blood sugar levels potentially sets off a rollercoaster of highs and lows throughout the day—and can eventually contribute to insulin resistance, weight gain, metabolic disorders, and conditions like type 2 diabetes.
Interferes with our neurotransmitters When cortisol becomes chronically disregulated, the gut becomes imbalanced and neurotransmitters, the chemical messengers in your brain that regulate mood, focus, motivation, and overall cognitive function, are negatively impacted.

IN THE WEEDS: STOMACH pH

When caffeine—especially from coffee—hits an empty stomach, it increases gastric acid production due to its naturally bitter compounds. This surge in stomach acid lowers the stomach’s pH, making it more acidic. While the stomach is designed to handle acidity, consistently high acid levels without food to buffer it can irritate the stomach lining, potentially leading to heartburn, acid reflux, and even long-term issues like gastritis.

Over time, this disruption can weaken the gut lining and affect digestion by interfering with the production of protective mucus and digestive enzymes. Since stomach pH plays a critical role in breaking down food and maintaining microbial balance in the gut, chronic acidity shifts may also contribute to bloating, discomfort, and imbalanced gut bacteria.

IN THE WEEDS: BLOOD SUGAR

Blood sugar dysregulation refers to the body's inability to maintain stable blood glucose levels. Normally, blood sugar is carefully controlled by insulin (which lowers blood sugar) and other hormones like glucagon and cortisol (which help raise it when needed). When this regulation gets thrown off, blood sugar can spike too high (hyperglycemia) or drop too low (hypoglycemia), leading to symptoms like fatigue, irritability, brain fog, sugar cravings, and energy crashes.

Over time, chronic blood sugar dysregulation can contribute to insulin resistance, weight gain, metabolic disorders, and even conditions like type 2 diabetes. Caffeine on an empty stomach can contribute to this because it spikes cortisol, which raises blood sugar, potentially setting off a rollercoaster of highs and lows throughout the day.

IN THE WEEDS: NEUROTRANSMITTERS

Neurotransmitters are the chemical messengers in your brain that regulate mood, focus, motivation, and overall cognitive function. When caffeine is consumed on an empty stomach, it can disrupt their balance in a few key ways:

Cortisol & Neurotransmitter Imbalance – Caffeine triggers a cortisol spike, which, when chronic, can contribute to gut imbalances. Since about 90% of serotonin (your “feel-good” neurotransmitter) is produced in the gut, any digestive disruption can impact mood, stress resilience, and even sleep quality.
Dopamine Overstimulation – Caffeine temporarily boosts dopamine, which is why it feels so energizing and rewarding. However, over time, repeated caffeine spikes can desensitize dopamine receptors, making it harder to feel motivated or experience pleasure without caffeine.
Adrenaline & Norepinephrine Surge – Caffeine also increases epinephrine (adrenaline) and norepinephrine, neurotransmitters tied to the body’s fight-or-flight response. This can lead to heightened anxiety, jitteriness, and, in some cases, increased heart rate or restlessness.

Essentially, while caffeine can be a useful tool for alertness, having it on an empty stomach may set off a chain reaction that affects mood, stress levels, and energy regulation throughout the day.

THE GOOD NEWS IS IT’S NOT ALL BAD NEWS

If the thought of a no-caffeine morning has you down, slow your roll! There is a simple solution to enjoying a morning cup of coffee w/o harming your sense of well-being: eat something, preferably protein + fat. This stabilizes blood sugar and prevents the spike-and-crash effect of a caffeine-only start.

Protein provides tyrosine, the building block of dopamine (motivation and focus). It also supports sertonin (mood and calmness) and fuels acetylcholine (memory and focus). Protein also supports GABA (relaxation and stress). Healthy fats support neurotransmitter balance by providing the building blocks for dopamine and serotonin, enhancing mood, focus, and motivation. They also stabilize blood sugar, reduce cortisol spikes, and support GABA and acetylcholine, which promote relaxation, memory, and learning.

Protein + Fat BEFORE caffeine is extremely important for women because of the fluctuations in hormones during the menstrual cycle—which affects both insulin resistance and cortisol regulation. Post menopause, the “tank is empty” so addressing cortisol is a thing too.

If you have digestive distress, don’t guess… test! Jelena can help you get to the root of the matter via Functional Labs, Biomarker tests like Genova (stool) or Dutch (blood) hold a wealth of knowledge to start your healing journey. Book a consult with Jelena, here.