Stop Skipping Breakfast

Stop Skipping Breakfast

It’s one of the simplest but most overlooked shifts I see with clients: stop skipping breakfast.

I know the reasons sound convincing.
“I’m too busy.”
“I’m not hungry in the morning.”
“I’m saving calories for later.”
“I just need coffee.”

But the truth is: skipping breakfast is rarely neutral. For many women, especially those navigating hormonal shifts, stress, or blood sugar imbalances, it’s actively working against you.

When you skip your first meal, you’re often setting yourself up for:

• Blood sugar crashes and mood swings later in the day.

• Intense cravings, especially for sugar or quick carbs.

• Overeating at night, feeling “out of control” with food.

• Dysregulated hunger cues — making it harder to trust your body.

It’s not about forcing yourself to eat when you’re genuinely not hungry. It’s about exploring why that hunger isn’t there. Often it’s a sign of dysregulated cortisol, under-fuelling from the day before, or habitually suppressing appetite cues with caffeine.

Breakfast doesn’t have to be big, complicated, or perfect. It just needs to be real food that offers protein, healthy fats, and fibre — giving your body the signal:
“You’re safe. You’re nourished. You can function well today.”

Because eating in the morning isn’t just about calories. It’s about self-regulation, energy stability, and supporting your hormones to do their job.

If you’re finding it hard to be consistent, start small. A boiled egg, Greek yoghurt, a handful of nuts with fruit. Build from there.

Your body will thank you for it.

Why Starting Your Day with Protein Matters

If there’s one shift I encourage almost every client to make, it’s this: start your day with protein.

Not because it’s trendy. Not because it’s restrictive. But because it’s one of the simplest, most effective ways to support your energy, hormones, and appetite regulation all day.

When you eat protein first thing in the morning, you’re not just “getting your macros in.” You’re:

• Supporting balanced blood sugar so you avoid that mid-morning crash.

• Reducing cravings later in the day, because you’re stabilising ghrelin and insulin.

• Protecting lean muscle (especially important for women in all stages of life, from reproductive years to menopause).

• Improving satiety so meals feel satisfying instead of leaving you hunting for snacks an hour later.

The evidence is clear: protein-rich breakfasts improve metabolic health, help manage weight sustainably, and set the tone for more stable choices the rest of the day (Leidy et al., 2015; Jakubowicz et al., 2013).

This isn’t about perfection. It’s about setting yourself up with small, meaningful foundations.

If you want one easy question to ask yourself tomorrow morning:
“Where’s my protein coming from?”

It can be that simple.

Kindness always,
Didi