With fall upon us, there’s nothing better than lighting seasonal candles and throwing on a soft sweater. By holding a cozy drink (while flipping through a new novel), you’ve developed the ultimate sense of comfort. But for most of us, that hot drink — a latte, chai, or flavored coffee — contains a lot of caffeine. Hello, unwelcome tension. Luckily, you can easily enjoy the best fall drinks No The terrible caffeine crash. With your energy in mind, we’re brewing the coziest fall drinks for natural energy.
Featured image from Michelle Nash’s interview with Odette Annable.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
How caffeine affects your energy
Caffeine is one of the most popular stimulants in the world. In fact, it’s technically a drug (considering how it affects our central nervous system!) that enhances focus and temporarily increases energy levels. So, how does it work its magic? Caffeine effectively blocks adenosine, a neurotransmitter that makes us feel sleepy. It keeps us alert, focused and motivated. On the other hand, it can mask our body’s natural energy rhythms, making it harder for us to recognize when we actually need to rest. Ultimately, while small doses can improve concentration, overreliance can quickly lead to a dependency cycle.
Why too much caffeine can be a problem
While we love caffeine as a quick pick-me-up (and ritual!), consuming too much of it has its downsides. In addition to nervousness, excessive caffeine intake can lead to a variety of problems, such as increased anxiety, disrupted sleep patterns, and digestive discomfort. Over time, your body develops a tolerance, causing you to need more caffeine to achieve Same Level of alertness. Additionally, caffeine can cause dehydration. Hello, fatigue, headaches, brain fog. That’s why achieving balance is key — and, specifically, understanding how caffeine affects your body.
Are you drinking too much caffeine?
As a busy professional and mom of two, Caffeine knows the task: I often need a pick-me-up to get me through the early afternoon. But of course, it’s easy to turn things around. While everyone has a different tolerance for caffeine, there are some common signs that you may be overdosing it.
- Anxiety or restlessness. Do you feel irritable or anxious after your morning coffee?
- Increased heart rate. Caffeine can make your heart beat faster, especially if you are sensitive to stimulants.
- Digestive problems. Too much caffeine can cause stomach upset or acid reflux.
- Insomnia. Caffeine can stay in your system for hours (it can take up to 12 hours to clear your body completely!), making it harder to wind down at night.
- Irregular menstrual cycles. Large amounts of caffeine increase cortisol (the stress hormone), which affects hormones and ultimately estrogen metabolism. This can affect reproductive health and menstrual cycles.
If you’re experiencing any of these symptoms, it might be time to reconsider your daily caffeine intake and swap out a few cups for a calming alternative.
Caffeine-Free Energy: What to Look for
Fortunately, caffeine isn’t the only way to boost your energy levels. In addition to going for a walk, doing short bursts of weight training, or trying the Pomodoro Technique, many herbs, spices, and adaptogens can gently and consistently increase alertness. For example, ingredients like L-theanine in green tea can relieve the jittery effects of caffeine and provide calm and focused energy. Other natural alternatives, such as turmeric, ginger, and cinnamon, can support energy levels by reducing inflammation, improving circulation, and stabilizing blood sugar levels.
Seasonal Fall Beverage Ingredients
When it comes to spices like cinnamon, incorporating seasonal ingredients does two things: You’ll taste the best flavors of fall while providing your body with essential nutrients. This is a great way to support your winter health.
- Pumpkin puree. Pumpkin is rich in vitamins A and C and adds a creamy, seasonal flavor to drinks.
- Cinnamon. A warming spice that supports digestion, improves insulin sensitivity, and adds a comforting aroma.
- nutmeg. Enhances flavor and provides antioxidant properties, perfect for classic fall flavors.
- ginger. Adds a spicy flavor and is known for its anti-inflammatory and digestive benefits.
- cider. Perfect for a hot drink, cider has a sweet and tangy base and is packed with vitamins and antioxidants.
- Maple syrup. Natural sweetener for a hint of fall sweetness and extra minerality.
- Raw honey. Another natural sweetener that enhances flavor while providing antioxidants.
- Chai spices. A blend of cardamom, cloves and black pepper brings warmth and depth of flavour.
- coconut milk. Creamy, dairy-free alternative that adds richness and satiety.
- Cocoa powder. For chocolate flavors, cocoa adds a rich flavor and is rich in antioxidants and magnesium.
10 Best Fall Drinks to Give You Energy Without the Caffeine Jitters
With that in mind, here’s a roundup of some warm fall drinks to keep you energized (without the overwhelming buzz). Packed with beneficial ingredients to energize your body and mind, these comfort drinks are perfect for crisp fall mornings or cloudy afternoons.
1. Golden Milk Latte
Golden milk is a soothing drink made from turmeric, ginger and cinnamon. Turmeric’s anti-inflammatory properties combine with the warming spice to promote sustained energy without the caffeine. Plus, adding a dash of black pepper improves the absorption of curcumin, the active compound in turmeric, making this drink even more powerful.
2. Chaga Tea
Chaga is an antioxidant-rich adaptogen that helps the body fight stress while supporting your immune system, making it perfect for staying healthy and active during the colder months. Brew chaga tea with hot water and add a little milk to enjoy its earthy flavor.
3. Rooibos tea
Rooibos tea is naturally caffeine-free but rich in antioxidants, which help balance blood sugar and improve blood circulation. Create a rich and aromatic milk tea flavored version by adding spices like cinnamon, cardamom and cloves.
4. Peppermint Hot Chocolate
Functional Mint Hot Chocolate is a refreshing twist on a classic, featuring magnesium-rich raw cocoa powder, perfect for supporting energy production and reducing stress. Add mint for a festive touch and Helps digestion.
5. Cinnamon Apple Cider
Warm apple cider (flavored with cinnamon, cloves and star anise) is the epitome of fall. Cinnamon helps regulate blood sugar levels and prevent energy crashes while keeping you warm and grounded.
6. Matcha Green Tea
Matcha contains caffeine and L-theanine, a unique amino acid that promotes relaxation without drowsiness. This combination provides sustained energy without the jitters typically associated with coffee! The earthy flavor pairs perfectly with pistachio milk.
7. Ginger honey lemon tea
Ginger provides natural energy by improving circulation and digestion, while lemon adds refreshing energy. Honey provides a bit of natural sweetness and maintains energy levels, making this drink a great mid-morning or afternoon drink. It’s a simple panacea for winter pain relief.
8. Beetroot Latte
Beetroot powder is rich in nitrates, which help improve blood flow and oxygen delivery to the brain and muscles, giving you energy. This bright pink latte is a vibrant blend of warm milk and a hint of vanilla. and Full of energy. (I like to do this before my afternoon workout!)
9. Ashwagandha hot cocoa
Ashwagandha is another powerful adaptogen known for reducing stress and balancing energy levels. Mix it with hot and raw cocoa for a rich, calming drink. When you need a mid-day reset, this will do the trick.
10. Caffeine-free Dandelion Coffee
Have you tried dandelion root coffee? It mimics the taste of traditional coffee but without the caffeine. It supports liver detoxification and digestion, helping you feel clear-headed and energized. Add your favorite milk and a dash of cinnamon for a satisfying morning drink.
Embrace comfort energy
Picture this: you’re snuggled up in a cozy corner, leisurely sipping a hot drink. You are wrapped in a plush woven blanket (with a book, journal, or iPad in hand). You are enveloped in warmth and tranquility, yet remain alert and focused. While relaxing and comfortable, your mind and body are energized. It’s a perfectly balanced state, it’s the best of both worlds. Cheers to embracing the energy of comfort this fall—a season that transforms ordinary moments into magical experiences.
