A Health Coach Reveals Why You Should ‘Never’ Drink Coffee On An Empty Stomach: Spikes Your Blood Sugar, Cortisol, And Causes ‘Brain Fog’

For many people, a morning coffee is non-negotiable, but sipping on that cup before breakfast might not be the best idea, according to health experts. While plain coffee has numerous health benefits, the average American usually opts for coffee that is loaded with cream, sugar, and high-calorie toppings. When you drink these beverages on an empty stomach after many hours of not eating anything, it can lead to increased stomach acidity, which can cause digestive discomfort, heartburn, and even spikes in blood sugar.

Carolina Salazar, a health coach who has over 299K followers on TikTok, revealed a list of things she never does as a holistic health coach. Believe it or not, the number one thing was “drinking coffee on an empty stomach.” Read on to get all her insights.

While most people immediately make a cup of coffee in the AM in order to wake up and be more alert, Salazar says this habit can actually backfire.

“I will never drink coffee or caffeinated drinks on an empty stomach. Drinking caffeine on an empty stomach spikes cortisol, which is a stress hormone, which causes an imbalance in your stress hormones and essentially really affects your blood sugar,” she says. This will lead to energy crashes throughout the day and “brain fog.”

So when is the right time to drink coffee? Dr. Yelena Deshko adds that “On an average day, mid-morning is likely the best time to consume coffee. Upon waking, your cortisol (stress hormone) levels are naturally at their highest. Elevated levels of cortisol over long periods may interfere with [your] immune system’s functioning. Therefore, it is undesirable to augment your body’s natural cortisol response with caffeine first thing in the morning. Delaying caffeine consumption until your cortisol levels have slightly declined is likely more beneficial.”

Lately, people have been opting for more than one cup of coffee. If you’re on TikTok, you’ve likely come across “a day in the life” videos where people make a quick cup of coffee upon waking up, then go out to order a latte later in the day. But Dr. Deshko notes that it’s smart “to avoid coffee and caffeinated beverage intake within six to eight hours of your typical bedtime. Caffeine can interfere with sleep onset and worsen sleep quality.”

You may be surprised by how long caffeine can stay in your system, as Dr. Erin Stokes advises to limit caffeine intake, especially in the afternoon, since it can remain in your bloodstream for up to 10 hours. As a result, this will make falling asleep much more challenging.