If you’re guilty of reaching for coffee as your only breakfast, you’re not alone. Many busy women, especially those juggling careers, family, and everything in between, think that skipping breakfast and relying on coffee is the key to cutting calories and losing weight. 

I did this for a very long time. Especially when I was an online ESL teacher. I taught Chinese kids from Beijing for their after school program. So that meant it was 5:00am here in Texas. I would run on 2 shots of espresso to be be “in character”.

Being bubbly and engaging before the sun rose isn’t quite a natural thing.

While I advanced as a teacher, interviewer, workshop facilitator and special online educational events in the company, my health deteriorated slowly.

I can tell you from experience that this coffee on an empty stomach habit could be doing more harm than good. If you’re wondering why you’re feeling a bit off, the pounds aren’t budging—or worse, why you’re gaining weight despite your efforts—let’s break it down with some science-backed insights.

The Coffee-Only Breakfast Trap

Skipping breakfast and relying on coffee can seem like an easy way to reduce calorie intake. However, this approach can lead to a bunch of problems, especially for women in midlife who are already dealing with hormonal shifts, stress, and changes in metabolism.

1. Metabolic Adaptation:

When you regularly skip breakfast, your body can enter a state of metabolic adaptation. This means your body learns to operate on fewer calories by slowing down your metabolism to conserve energy. Over time, this can lead to weight gain, even if you’re eating less.

2. Blood Sugar Spikes and Crashes:

Coffee alone, especially on an empty stomach, can cause blood sugar spikes followed by crashes, leading to energy dips, increased cravings, and overeating later in the day.

3. Muscle Loss:

Protein is essential for maintaining muscle mass, which is much needed for a healthy metabolism. Without enough protein in the morning, your body may start breaking down muscle for energy, which further slows your metabolism and makes weight loss even more difficult.

Why Smoothies Are a Game-Changer

I get it—mornings are hectic. The last thing you want to do is spend time making a complicated breakfast. And let’s be honest, sometimes the thought of eating first thing in the morning isn’t appealing.

But here’s why starting your day with a protein-packed smoothie can make all the difference:

• Easy and Quick: Smoothies are incredibly quick and easy to make. You can prep the ingredients the night before and blend them in the morning in just a few minutes. They’re portable, too, so you can take them on the go. One of my clients travels a lot and she takes her protein powder and her mini Ninja so she never misses a beat! She’s quite inspiring actually!

• Nutrient-Dense: A well-balanced smoothie provides the protein, fiber, and healthy fats your body needs to kickstart your metabolism and keep you full and energized until your next meal. Unlike coffee, which can cause blood sugar spikes, a smoothie stabilizes your blood sugar, preventing crashes and cravings later in the day.

Many of my clients did not have breakfast when they first started working with me. But now, they’ve reported increased energy…they say is quite mysterious even. So…I’ll let you guess where that sudden surge of energy comes from.

Uh-huh.

• Supports Hormone Health: Smoothies packed with protein and healthy fats help balance hormones, which is crucial for midlife women dealing with perimenopause or menopause. This balance can prevent mood swings, fatigue, and weight gain associated with hormonal imbalances.

This was HUUUUUUGE for me personally. I noticed a big shift in my overall wellbeing when I started to regularly consume smoothies first thing in the morning. Not only did my energy levels go up, my skin started to glow and my chronic pains started to disappear.

Why You Might Not Feel Hungry in the Morning

If the thought of eating in the morning makes you feel sick, it could be because your body has metabolically adapted to skipping breakfast.

This adaptation means your hunger cues are blunted in the morning, which doesn’t necessarily mean it’s a good thing. Your body is conserving energy because it’s used to not getting fuel at the start of the day.

The Solution

Gradually introduce easy-to-digest, nutrient-dense options in the morning, like a protein smoothie. Over time, your body will readjust, and you’ll start to feel naturally hungry in the morning. This is a good sign that your metabolism is waking up and starting to function more optimally.

Want to see how this looks in real life?

Follow me over on Instagram at @tonigonzalezholistichealth, where I share tips, meal ideas, and practical ways to navigate this stage of life with with intention…and mindfulness.

I know, its hard to think that we don’t have the same bodies we did even just 5 or 10 years ago, but we can still adjust our habits to bring back our energy, vitality and zest for life.

I’m super passionate about helping women like you thrive through the challenges of perimenopause—because you deserve to feel your best, inside and out!

We can mellow the curse of perimenopause and embrace midlife with the right nutrition, tools, habits and mindset.