A Nutritionist's Milk-Syncing Secret for Bloat-free Energy
Nutritionist Karen Preecesmith reveals which milks to drink (and when) to boost your energy and ease PMS.
Turns out, the milk you pour into your morning mug matters more than you might think. Award-winning nutritionist Karen Preecesmith breaks down how women process caffeine and dairy during each cycle phase, and why it could be causing chronic bloating and energy slumps.
The dairy aisle isn't what it used to be. Walk into any supermarket, and you'll now find over 17 different types of plant-based milk competing for shelf space: almond, oat, soy, coconut, cashew, macadamia, hemp, pea, rice, and more.
As of 2021, there were about 17 different types of plant milks on Amazon. The plant-based milk market (and minefield) is now worth USD 20.84 billion globally, with consumers increasingly turning to alternatives for health, sustainability, or simply taste. But more choice doesn't necessarily mean better options, especially when it comes to your hormones.
Caffeine vs your Cycle
During your first two phases (menstrual and follicular) the female body tolerates caffeine the best. But in the second half (from ovulation through to PMS), caffeine is more disruptive and difficult to process. This is because it stays in your system longer, spikes your cortisol levels, often leaving you anxious and irritable.
"This is why you might feel totally fine with coffee one week, and then the exact same drink has you spiralling the next," says Karen.
The solution isn't necessarily to quit coffee altogether, but to understand when and how to drink it to prevent hormonal interference.
The Golden Rule: Eat First
Regardless of where you are in your cycle, Karen says women should always eat breakfast before caffeine. Breaking your overnight fast with caffeine is the perfect way to start your day with a spike in cortisol and a blood sugar crash. This manifests into anxiety, brain fog, and mid-morning energy crashes.
What Should You Be Drinking?
Matcha
According to Karen, matcha is the best option for most women. It provides stable energy without the crash, is less likely to trigger anxiety, and is ideal for those dealing with PMS or a sensitive nervous system.
Coffee
Coffee isn't off-limits, but it comes with conditions: eat breakfast first, stick to the first half of your cycle, and if you're naturally anxious, it might not be your friend right now.
Which Milks Are Hormone-Approved?
Coconut milk
Coconut milk is brilliant during the second half of your cycle, the healthy fats slow caffeine absorption and stabilise blood sugar, making it perfect for managing PMS and anxiety.
Soy milk
Soy milk, despite being unfairly demonised, is actually protective for women's hormones, especially during perimenopause. It's the highest in protein, supports bone health, and the myth that it's "dangerous" needs to die.
Full-fat milk
Full-fat dairy is excellent for energy and bone health if you tolerate it well, but if you struggle with acne, bloating, or inflammation, it's worth skipping.
Which May Not be Hormone-Approved?
Oat milk
While trendy, oat milk spikes blood sugar significantly more than any other milk on the market. Most brands are loaded with seed oils and additives, and if you're drinking it on an empty stomach or during PMS, you're setting yourself up for a crash.
And almond milk?
Nutritionally, most brands are 2% almonds and 98% water, not doing much for you.
Your Cycle vs Your Milk
During weeks one and two, your body is at its most resilient, so drink whatever you fancy. But during weeks three and four, we recommend pouring more carefully. Coconut milk for keeping your blood sugar stable, soy or full-fat dairy for a protein-enriched calm state, and please skip the oat milk entirely.
Women who make these adjustments report less anxiety within a week, easier PMS and reduced bloating within two to four weeks, and after a few months, stable energy becomes your new baseline.
Download your free printable drinking cycle-synced cheat sheet below!