How skipping breakfast affects your hormones

You’ve heard it a million times; Breakfast is the most important meal of the day.

Do you skip breakfast? Skipping any meal will affect your body negatively but breakfast especially should not be skipped. Missing your morning meal can throw off your body’s rhythm of fasting and eating and not replenishing your body’s supply of glucose will cause energy dips throughout the day. Breakfast is a critical meal because it influences nearly every aspect of our being during the day, especially how we perform mentally and physically.

In my last post I spoke about the stress hormone Cortisol and how elevated levels of this hormone can negatively affect the body over time. Cortisol levels peak early in the morning and having breakfast can immediately lower it. Skipping breakfast increases cortisol in order to raise your blood sugar level so that your body has the energy it needs.

If you have a hormone imbalance, like I do, it is particularly important to have breakfast to jump-start your metabolism and lower your cortisol levels. Over time, skipping meals and high stress levels can harm the ability of our body to balance our hormones. I’ve said in a few posts and I’ll say it again, the quickest way to balance your hormones is by eating better. Having breakfast is a simple and easy step in the right direction.

If you’re like me (I work 8-10 hours a day and I’m in traffic for close to 4 hours during the week to and from work) and try to maximize the amount of sleep you get (I try hard to get at least 6 hours on weekdays) then breakfast has to be something I can put together quickly (by the way, I’m very guilty of eating in traffic).

Here are some less than 15 minutes healthy meal options:

  • Avocado and whole grain or whole wheat bread – I must admit that I’m not a huge fan of Avocado/Zaboca but it’s too much of a super food for me to ignore it. It is loaded in fiber to keep you feeling full longer and its potassium content is fantastic for lowering your blood pressure.
  • Boiled or scrambled egg sandwich (with whole grain or whole wheat bread of course) – I love boiled eggs. I’m also a part time photographer and when I have events that last 3-4 hours I usually have two boiled eggs with one small cup of sugarless black coffee and I’m good to go. Eggs, as we know, are a great source of protein and help you sustain your energy levels.
  • Oats – Good ole’ fashioned oats is probably one of the healthiest and quickest healthy breakfast options ever. It’s full of fiber to keep you full longer and it helps in stabilizing blood glucose levels. I usually have it with no sugar but added chocolate flavored almond milk to give it some taste (because we all know that it isn’t the most exciting breakfast option). Add a banana if you need it tastier.
  • Banana & Peanut Butter Smoothie – Possibly two of my favorite things in this world are bananas and peanut butter. Together they are heaven to me. One banana, a small spoonful of peanut butter with some almond milk is actually my go to energy drink before I exercise sometimes. This super energy drink combo is full of potassium, fiber, magnesium etc that all lower blood pressure and the risk of a stroke.
  • Greek yogurt – This has twice as much protein than traditional yogurt and is a perfect energy boosting breakfast option. I know this can be pretty bland, so feel free to add some almonds, pecans or granola and a banana or berry or any other fruit of your choice to give it a flavor kick.


“Human rights start with breakfast.” – Léopold Sédar Senghor (former president of Senegal)


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