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I love coffee. Even the smell of fresh coffee grounds improves my mood.
Between shifting hormones, restless nights, and waking up sweaty at 2 a.m., I started wondering whether my old coffee routine might be adding to the chaos.
Why I Changed My Morning Coffee Routine
My old morning order of operations looked like this:
Coffee. Another cup of coffee. Maybe breakfast around 11:00 or noon.
Sometimes I drank two cups of black coffee on an empty stomach. I thought the caffeine was helping me wake up, but instead, it often made my stomach hurt and sent me rushing to the bathroom.
Was it cortisol? Caffeine sensitivity? Midlife hormonal chaos? Possibly some combination of all three.
I am not claiming everyone needs to wait two hours before drinking coffee. I only know that I feel better when I give my body some water, food, and protein before adding caffeine to the situation.
These days, I start with water and sip a protein shake while I get moving. About 90 minutes later, I make breakfast—usually eggs and sourdough—and have my coffee with the meal.
Though it is not ideal and real food is best. But by having that protein shake means I am getting protein earlier instead of realizing at the end of the day that I have barely eaten any. I feel better and it seems to start my day out ahead.
Why I Started Making My Own Creamer
I drank my coffee black for years, but then a friend introduced me to creamer. There was no going back.
I prefer powdered creamer because it lasts longer and does not take up refrigerator space. What I did not love was buying a container with an ingredient list longer than my patience.
So I started experimenting.
I wanted something creamy, lightly sweet, shelf-stable, and made from ingredients I could identify. Since I am always trying to get a little more protein into my day, I added collagen and vanilla plant protein too.
This is not coffee pretending to be a protein shake. It is simply a good homemade creamer with a little more going for it.
Two cups of coffee with two tablespoons of creamer in each gives me approximately eight extra grams of protein. That is not my entire protein goal—it is just a useful little boost.
Gaga’s Power Creamer Recipe
Ingredients
- 1 cup Anthony’s Heavy Cream Powder
- 1 cup Sparkle Wellness Allulose
- ½ cup coconut palm sugar
- 1 cup Vital Proteins Collagen Peptides
- 1 cup Sunwarrior Warrior Blend Vanilla Protein Powder
- 4 tablespoons vanilla bean powder
- (Optional) 1-2 Tblsp of powdered cinnamon
Directions
- Add all the ingredients to a large mixing bowl.
- Whisk thoroughly until the powders are evenly combined and no large clumps remain.
- For an extra-smooth creamer, pulse the mixture briefly in a food processor or blender.
- Transfer it to an airtight container.
- Add approximately two tablespoons to a cup of hot coffee and stir well. Adjust the amount to your taste.
Give the container a shake or stir occasionally because the different powders may settle.
Estimated Nutrition
Total recipe lasts me about 2 weeks and makes approximately 36-38 servings.
Per (two-tablespoons) serving:
- Approximately 50 calories
- 4 grams of protein
- 2 grams of fat
- 3 grams of net carbohydrates
Nutrition will vary depending on the exact brands used and how tightly the powder is measured.
Five Minutes for a Better Cup
This takes about five minutes to make, and I can find the ingredients through Amazon or Costco.
It tastes good, adds a little protein, and keeps me from starting every morning with a scoop of mystery powder from the grocery-store creamer aisle.
That works for me.
How do you take your coffee—black, liquid creamer, or powdered creamer?