If you’ve ever felt like a failure because you can’t stomach food before your morning coffee, this post is for you.
Welcome to Entry #2 of The Chia Diaries: Peri Power Edition
Our 30-day journey focusing on ONE simple habit: incorporating 1-2 tablespoons of chia seeds daily to support your perimenopause journey.
Today we’re tackling one of the biggest sources of morning stress for women in perimenopause: the pressure to eat “perfectly” first thing in the morning. Forget what the wellness world tells you about eating before coffee. If forcing down breakfast before caffeine causes you anxiety and feels like another impossible task on your to-do list, it’s time to give yourself permission to find what actually works for YOUR body.
This coffee chocolate smoothie with chia and creatine isn’t just a compromise—it’s a scientifically-backed approach to getting hormone-supporting nutrition while honoring your body’s natural rhythms.
The Truth About Eating Before Coffee During Perimenopause
Let’s get real: if eating before coffee makes you feel amazing and reduces anxiety, absolutely keep doing it! But if you’re among the many women who simply can’t tolerate food before their morning caffeine, you’re not broken, and you don’t need to force it.
During perimenopause, our cortisol patterns are already disrupted, and adding the stress of forcing unwanted food can actually work against our hormone balance goals. The key is finding gentle, sustainable ways to nourish your body that don’t add to your stress load.
Why This Combination is Perfect for Perimenopause
Chia Seeds: Your Omega-3 Powerhouse
Research published in PMC4926888 confirms that chia seeds are one of the richest plant-based sources of omega-3 fatty acids, containing about 65% alpha-linolenic acid (ALA) in their oil content. For women in perimenopause, these omega-3s are crucial for:
- Mood Stability: Omega-3s help regulate neurotransmitter production, reducing those sudden mood swings
- Inflammation Reduction: Lower inflammation means more stable hormones
- Blood Sugar Balance: The fiber in chia seeds helps prevent energy crashes
- Sleep Support: The magnesium content supports better sleep quality
Creatine: The Overlooked Supplement for Women
Here’s something most women don’t know: women have 70-80% lower endogenous creatine stores compared to men. According to research published in PubMed #33800439, this difference becomes even more significant during perimenopause when hormonal changes affect creatine metabolism.
Why creatine matters for women in perimenopause:
- Muscle Preservation: As estrogen declines, we lose muscle mass faster. Creatine helps preserve and build lean muscle
- Brain Energy: Creatine supports cognitive function and may help combat brain fog
- Bone Health: Studies show creatine combined with resistance training can help maintain bone density
- Mood Support: Research indicates creatine may help with depression and anxiety, particularly in women
Chocolate’s hormone-supporting benefits:
- Magnesium Content: Dark chocolate provides significant magnesium, which helps reduce hot flashes and night sweats
- Mood Enhancement: Cocoa contains compounds that boost dopamine and serotonin
- Inflammation Reduction: The antioxidants in cocoa help reduce systemic inflammation
- Cardiovascular Support: Flavonoids in cocoa support heart health, which becomes more important post-menopause
The Science Behind Coffee and Hormones
Contrary to what you might have heard, coffee isn’t the enemy during perimenopause—it’s all about timing and combination. When you blend coffee with protein, healthy fats, and fiber (like in this smoothie), you’re:
- Slowing caffeine absorption for more sustained energy
- Preventing blood sugar spikes that can worsen hormone symptoms
- Supporting your adrenals with nutrients instead of stressing them
Real-Life Benefits Women Are Experiencing
Women who’ve incorporated this smoothie into their routine report:
- Finally having a morning routine that doesn’t feel forced
- More stable energy throughout the day
- Better mood stability during hormonal fluctuations
- Improved workout performance and recovery
- Less guilt around their morning coffee ritual
Making It Work for Your Lifestyle
The beauty of this approach is its flexibility. You can:
- Prep ingredients the night before for busy mornings
- Adjust the coffee strength to your preference
- Use decaf if you’re sensitive to caffeine
- Double the recipe and save half for later
This isn’t about adding complexity to your morning—it’s about working WITH your preferences instead of against them.
Beyond the Smoothie: Supporting Your Perimenopause Journey
Remember, this is just Entry #2 in our 30-day Chia Diaries series. We’re proving that supporting your hormones doesn’t have to be complicated or stressful. It’s about finding simple, sustainable habits that actually fit into your real life.
The Bottom Line
Perimenopause is challenging enough without adding unnecessary stress about “perfect” morning routines. This coffee chocolate smoothie gives you a way to honor your body’s preferences while still providing the hormone-supporting nutrients you need.
Stop apologizing for needing your coffee first. Start nourishing your body in ways that feel good and sustainable. Your future self will thank you for choosing function over perfection.
Ready to ditch the morning stress and support your hormones naturally? The recipe is below, and remember—this is about progress, not perfection.
Take Your Hormone Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
Ready to transform your mornings and support your hormones naturally? The recipe is below, and your future self will thank you for starting this simple but powerful habit.
Coffee Chocolate Smoothie with Chia & Creatine: Perfect Perimenopause Breakfast for Non-Morning Eaters
Equipment
- 1 blender
Ingredients
- 1 banana frozen
- 2 medjool dates pitted
- 1/2 cup brewed coffee or 2 tsp instant
- 1/2 cup unsweetened & high protein milk I like Joyya & Fairlife (you can use chocolate milk too if you want more chocolate than coffee taste
- 1 tsp cacao powder
- 1 tbsp chia seeds
- 1 scoop creatine
- 1 scoop collagen
- Handful of ice
Instructions
- Blend everything. Done. No stress, no rules, just support for your changing body.
Take Your Hormone Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
21-Day Gut Reset for Hormones – A done-for-you program that targets the gut-hormone connection, helping you reduce bloating, improve digestion, and naturally balance your hormones in just 3 weeks. Click Here to Join
Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating for hormone balance. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated meal prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works. Click Here to Learn More
Remember: While these ingredients offer excellent nutritional support, always consult with your healthcare provider about your individual perimenopause journey and nutritional needs.
References
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. PubMed PMID: 33800439.
- Garcia-Yu IA, Garcia-Ortiz L, Gomez-Marcos MA, et al. Cocoa-rich chocolate and body composition in postmenopausal women: a randomised clinical trial. Br J Nutr. 2020;124(4):357-366. PubMed PMID: 32746952.
- Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016;53(4):1750-8. PMC4926888.
- Abdoli E, Rezaie E, Mirghafourvand M, et al. A clinical trial of the effects of cocoa rich chocolate on depression and sleep quality in menopausal women. Sci Rep. 2024;14(1):23971. PubMed PMID: 39397049.
- Candow DG, Chilibeck PD, Burke DG, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2011;2:47-57. PubMed PMID: 24198572.
- Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-811. PubMed PMID: 21470061.
- Vuksan V, Whitham D, Sievenpiper JL, et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007;30(11):2804-10. PubMed PMID: 17686832.