Why Breakfast Really Is The Most Important Meal Of The Day
Breakfast and I have had a bit of a love-hate relationship over the years. Back in college, I took pride in skipping it altogether, convincing myself that “intermittent fasting” was the way to go. I’d power through my morning CorePower Sculpt class in a “fasted state”, often dizzy, and pushing my first meal as late as possible—almost like a personal challenge. At the time, I didn’t realize how detrimental this was to my metabolism, hormones, gut health, and overall energy. Now, I never skip breakfast and here’s why:
Breakfast…
Stabilizes Blood Sugar: skipping breakfast leads to blood sugar crashes, making you more likely to experience energy dips, mood swings, and cravings later in the day. A balanced breakfast with protein, healthy fats, and fiber helps stabilize blood sugar and prevents insulin spikes, which are key for hormonal regulation.
Regulates Cortisol: Cortisol, the body’s stress hormone, is naturally higher in the morning. Eating breakfast helps signal to the body that it’s nourished and safe, preventing excess stress hormone production. Chronically high cortisol can lead to increased belly fat, anxiety, and irregular menstrual cycles. It’s no surprise that I didn’t get my period once during college. My cortisol was through the roof and my body never felt safe because I wasn’t properly nourishing it. Looking back, this breaks my heart.
Supports Thyroid & Metabolism: For women, the thyroid plays a major role in metabolism and energy production. The thyroid needs key nutrients (like iodine, selenium, and zinc) found in whole foods, and skipping breakfast can slow metabolism, cause fatigue, and contribute to hormonal imbalances. Back when I was starving myself, my blood work consistently showed low thyroid levels—so much so that my doctor even suspected hypothyroidism. But after focusing on proper nourishment and targeted supplementation, my thyroid levels are now in the optimal range. Proof that food truly is medicine!
Balances Estrogen & Progesterone: Not eating in the morning can cause low energy availability, which may disrupt estrogen and progesterone levels. Over time, this can contribute to irregular periods, worsened PMS symptoms, and fertility challenges.
Prevents Overeating Later: Skipping breakfast often leads to stronger cravings for sugar and processed carbs later in the day, as the body tries to make up for missed nutrients. This can create a cycle of overeating at night, which throws off circadian rhythms and digestion.
And skipping it…
Disrupts the Gut Microbiome: Your gut is home to trillions of bacteria that thrive on consistency and nourishment. Regularly skipping breakfast can reduce microbial diversity, leading to imbalances that may cause bloating, constipation, or inflammation. A fiber-rich breakfast helps feed beneficial bacteria, supporting digestion and immunity.
Weakens The Gut-Brain Connection: The gut and brain communicate constantly through the vagus nerve. Skipping breakfast can disrupt this connection, increasing stress levels and making digestion less efficient. This can lead to symptoms like nausea, bloating, and discomfort when you do eat.
Increases Gut Irritation & Bloating: An empty stomach for prolonged periods increases stomach acid production, which can lead to irritation, acid reflux, and bloating when you finally eat. Eating in the morning helps buffer stomach acid and supports smoother digestion throughout the day.
So, what should you eat for breakfast to set yourself up for success?
A hormone, blood sugar, and gut-supporting breakfast should include:
✅ Quality Protein: Eggs, Greek yogurt, smoked salmon, protein smoothies, chicken sausage
✅ Healthy Fats: Avocado, nuts or nut butters (make sure the ingredients are just the nut + sea salt), seeds, olive oil
✅ Fiber-Rich Complex Carbs: Oats, sweet potatoes, sprouted grain or sourdough bread, fresh fruit
Making breakfast a priority isn’t just about energy—it’s about supporting your body’s natural rhythms and keeping your digestion and hormones in check for a better mood, metabolism, and overall well-being.
A well-balanced breakfast isn’t just a meal—it’s an investment in your energy, mood, and long-term health. By nourishing your body first thing in the morning, you set the tone for a productive day, balanced hormones, and steady digestion. I’ve personally felt the difference, and I’ll never go back to skipping breakfast again. If you’ve been on the fence, consider this your sign to start prioritizing a nutrient-dense morning meal. Your body (and mind) will thank you for it!
