Protein Coffee Recipe

⏰ Why You Should Eat Breakfast 30 Minutes After Waking

For a long time, skipping breakfast or delaying the first meal seemed an effective way to boost autophagy, stay lean, and improve metabolism. Many people follow intermittent fasting schedules, waiting hours after waking to eat. Dr. Satchin Panda, a leading researcher in circadian rhythms and metabolism, has shown that time-restricted eating, which aligns food intake with the body's natural clock, offers significant health benefits for both men and women. However, intermittent fasting—especially extended fasting periods—can be problematic for active women. Dr. Stacy Sims, an exercise physiologist, nutrition scientist, and expert in women’s nutrition and training, has found that delaying food intake too long can disrupt hormonal balance and work against muscle retention. Eating within a biologically appropriate time window—such as during daylight hours—supports metabolic health, but prolonged fasting can increase stress and impair recovery in women.

🕕 Why Intermittent Fasting Might Not Work for Women

Intermittent fasting, whether skipping breakfast or eating very few calories in the morning, increases stress in women by keeping cortisol levels high. While some people use fasting to improve metabolism, it can lead to:

• Higher stress levels
• Increased muscle breakdown
• Lower energy during workouts
• Hormonal imbalances over time

For women with PCOS, obesity, or specific metabolic conditions, fasting may have benefits. But for active women, eating 30 minutes of waking helps bring down cortisol and preserve muscle.

🤷🏽‍♀️ The Cortisol Connection: Why Breakfast Matters for Women

Cortisol naturally peaks about 30 minutes after waking, triggering a stress response that can leave women feeling tired but wired. Eating early in the day helps regulate cortisol, signaling to the body that it’s safe and supported.

• Skipping breakfast keeps cortisol elevated longer, increasing stress throughout the day
• Fast workouts add to this stress, making it harder to recover and build muscle
• Caffeine stimulates the nervous system, which can be problematic on an empty stomach. Adding protein powder and milk helps counteract this effect.
• Perimenopause (starting in the 40s) leads to even greater hormone fluctuations, making cortisol management even more important

By eating in sync with your circadian rhythm—instead of delaying meals—you help your body manage stress, preserve muscle, and improve energy levels.

☀️ A Better Morning Routine for Women

Instead of fasting, Dr. Stacy Sims recommends eating in alignment with the body's natural rhythms, also known as circadian eating. A balanced morning routine should include early nutrition, movement, and mindful caffeine consumption.

7:00 AM – Wake Up

• Drink a glass of water
• Have a small protein-rich snack or drink, such as a protein shake or protein coffee 30 minutes after waking

8:00 AM – Morning Walk

• Walk for 30-45 minutes

9:00 AM – Breakfast

• Eat a small, protein-rich meal to support muscle retention and cortisol regulation, such as a Tofu Scramble, a Smoothie with Greens and Berries, or my Protein Cake.

💪🏼 Not Hungry? Try Protein Coffee

For those who don’t feel hungry in the morning, protein coffee is a simple way to fuel the body without a full meal.

Some types of coffee can raise LDL cholesterol due to compounds like cafestol and kahweol, which are found in unfiltered brewing methods. To avoid this, brew coffee using a paper filter, which removes most of these compounds.

👩🏼‍🌾 Ingredients & Health Benefits

FIND ALL MY COFFEE ESSENTIALS LINKED BELOW.

1. A gooseneck kettle is great for making pour-over coffee. It gives precise control over how fast and where you pour the water. This helps the coffee grounds soak evenly, leading to better flavor.
2. A pour-over coffee maker made of borosilicate glass offers a simple way to brew coffee. The glass body is durable and retains heat. A heat-resistant grip on a pour-over maker keeps things safe and easy—no burnt hands while pouring your hot coffee.
3. Unbleached coffee filters are chlorine-free, compostable, and made from unbleached paper, providing a natural taste without added chemicals. They are an environmentally friendly choice for pour-over coffee, fitting most standard cone coffee makers.
4. Using a reusable coffee filter with a paper filter can help reduce cafestol, the cholesterol-raising compound in coffee. The metal filter enhances flavor, while the paper filter catches fine particles and oils containing cafestol. Using both filters together gives you a smoother cup of coffee that is better for your heart.
5. Coffee: I have not found a coffee brand labeled as low-cafestol. I use a combination of dark and medium roasts. Dark roasts have lower levels of cafestol compared to lighter roasts, while still retaining robust flavor. Medium roasts are good for maximizing flavor and antioxidants like chlorogenic acid. Both can be brewed using the reusable filter combined with a paper filter to strike a balance between taste and heart health.
6. Healthy One-Ingredient Unsweetened Protein Powder

See the printable recipe card below for quantities.

☕️ Substitutions

• Protein Powder: Use soy, pea, almond, pumpkin seeds, or hemp protein for a plant-based option. If unavailable, a blended plant-based protein mix works too.
• Nondairy Milk: Use a creamier, carb-rich option (oat or almond) to balance energy needs, or use soy milk for extra protein.
• Cinnamon: Try cacao powder, vanilla extract, nutmeg, or cardamom for a different flavor boost.
• Sweetener (if needed): Use date syrup for a healthier option. Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. 
• Coffee Brewing Method: If you don’t have a drip or pour-over system, use a French press, or your current method, then let the coffee settle before pouring. For a heart-healthier option, pour it through a paper filter after brewing to reduce cholesterol-raising compounds.

For more healthy beverages, visit my Anti-Aging Teas and Coffees page.