Perk Up Without the Crash: Caffeine and Hormones

Nov 5

Written By Paige Green, RD, LD - Hy-Vee Registered Dietitian

The holidays can feel like a marathon, with cooking, hosting, traveling and maybe even a little shopping spree. It’s tempting to lean on caffeine to push through, but too much can leave your energy and your hormones on a rollercoaster. The good news? You can still enjoy your latte without the crash or jitters. Here are some smart holiday hacks:

Pair Your Caffeine with Protein: Coffee on an empty stomach can spike cortisol and send blood sugar on a rollercoaster, leaving you shaky, irritable, or starving by mid-morning. Balance your cup with a protein source, like a Greek yogurt parfait, eggs, or protein-packed overnight oats. Nothing But the Truth Overnight Oats & Chia is a powerhouse breakfast with 5g of fiber per serving, rich in iron, and a good source of heart-healthy fats. Protein + fiber = supports lasting energy and evens out that caffeine kick so you stay focused, not frazzled.
Mind the Afternoon Cup: That second or third cup of coffee might feel like the only way to power through Thanksgiving prep, but caffeine doesn’t just give you a boost - it sticks around. In fact, caffeine can stay in your system for six to eight hours, which means a 4 p.m. pick-me-up latte could still be buzzing through your body when you’re trying to wind down for the night. Caffeine also interferes with melatonin, the hormone that tells your body it’s time to sleep. Poor sleep not only leaves you groggy the next morning, but can also disrupt other hormones tied to hunger, stress and even blood sugar control. If you want to stay sharp without sabotaging sleep, aim to finish caffeine by 2 p.m., and boost energy naturally with a balanced snack or a brisk walk.
Go for Smaller, Smarter Servings: Festive coffee drinks are one of the sweetest parts of the season, but they can sneak in way more sugar than you bargained for. A 16-ounce peppermint mocha, for example, can deliver nearly 60 grams of sugar in a single cup! That sugar spike can leave your energy and your hormones crashing long before the turkey hits the table. The good news? You don’t have to skip your seasonal sips altogether. Instead, try swapping in a cleaner creamer. This is where Too Good & Co. Coffee Creamers shine. With just three grams of sugar per serving (40% less than leading creamers) and no artificial sweeteners or gums, they give you the creamy texture without the sugar overload. Made with farm-fresh cream, real milk and real cane sugar, Too Good & Co. delivers that “coffeehouse feel” right at home. A splash in your morning brew or holiday latte adds richness without derailing your wellness goals.
Choose Smarter Sips: Not all coffee is created equal. Instead of loading up on sugar-laden lattes, try upgrading your brew with something that works with your body, not against it. Four Sigmatic’s Coffee Made Smarter is infused with functional superfoods like Lion’s Mane mushrooms to support focus, energy, and even gut health. Made with organic Arabica coffee sourced from small, family-run farms in Honduras, every cup is third-party tested for heavy metals, mold, and other unwanted extras.
Hydrate: Coffee may give you a boost, but it’s also mildly dehydrating. Even a little dehydration can leave you feeling sluggish, cranky, or like you need another cup of coffee just to power through. A simple rule of thumb: for every cup of coffee, sip at least one cup of water to balance it out. Hydration isn’t just about energy, it’s a holiday helper by supporting digestion and boosting energy naturally. Plus, proper hydration helps regulate hormones like cortisol and melatonin, which play key roles in stress management, sleep and overall balance. Think of water as your body’s secret ingredient for keeping both energy and hormones steady through the holiday hustle.
Listen to Your Body: Everyone metabolizes caffeine a little differently. Some people can sip an evening espresso and sleep like a rock, while others feel jittery after just half a cup of coffee. If you notice side effects like anxious energy, racing thoughts, trouble sleeping, or feeling more stressed than usual, that’s your body waving a red flag. Paying attention to these signals is key and may mean it’s time to reduce your consumption. Sometimes it’s as simple as switching to a smaller cup or reaching for a decaf or half-caf option. Remember, caffeine tolerance also shifts with age, stress, hormones, and even sleep habits, so what worked for you last year may not feel great this year.
The Bottom Line: You don’t have to ditch your holiday coffee tradition. By making a few mindful tweaks, you can perk up without the crash and keep your energy and hormones on track this Thanksgiving season. For more personalized ideas or solutions, contact your Hy-Vee Registered Dietitian by visiting www.hy-vee.com/health.