Unlocking peak wellness in midlife can be challenging.
Finding a simple approach to nutrition is confusing. What should you eat to lose weight, boost your energy levels and increase your health and longevity?
Where do you even start?
Breakfast is often where I start with many of my health coaching clients looking to upgrade their nutrition.
The start of the day is often when you're most complaint, so it's the perfect place to start.
One of my mentors used to say, "The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day.” When people ask me for the best dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them it starts with eating the right breakfast.
People who skip breakfast generally have:
✅ Higher HbA1c (your average blood glucose (sugar) levels for the last two to three months.)
✅ Higher diastolic blood pressure
✅ Higher triglycerides (raise the risk of heart disease and stroke)
✅ Higher uric acid levels (a marker of inflammation)
✅ Lower HDL (good cholesterol)
✅ Higher chance of being overweight
✅ Higher risk of developing type 2 diabetes
✅ Higher chance of developing atherosclerosis (a type of thickening or hardening of the arteries caused by a buildup of plaque)
This list is from association studies that don't prove cause and effect, but they do highlight tendencies. Simply eating breakfast will not necessarily reverse these things.
But shouldn't I eat eating less to lose weight?
Eating less is often considered the "best way to lose weight."
This has led to the idea of skipping meals, such as breakfast.
I’m not against intermittent fasting (IF); it has its place and can work well for some people. Generally, the people who do well on IF don’t have a stressful lifestyle.
The good news is that you don’t need to fast to lose weight, boost energy, and feel amazing.
In fact, there’s a lot of research that suggests people who consume breakfast are less likely to be overweight.
There are various associations between breakfast consumption and specific behaviours or health outcomes. While individual habits can vary, here are some common trends associated with people who regularly eat breakfast compared to those who skip it:
1. Better weight management - regular breakfast consumption may help regulate appetite throughout the day, leading to healthier food choices and portion control.
2. Improved Cognitive Function - eating breakfast has been linked to better cognitive performance, concentration, and memory.
3. Enhanced Nutrient Intake - Breakfast eaters are more likely to meet their daily nutritional requirements as they consume more essential nutrients such as vitamins, minerals, and fibre.
4. Better Metabolism - Breakfast can kickstart metabolism, helping the body burn calories more efficiently. Regular meals can contribute to better overall metabolic health.
5. Reduced Risk of Chronic Diseases - Some studies suggest that consistent breakfast consumption is associated with a lower risk of chronic diseases like type 2 diabetes and cardiovascular diseases.
6. Improved Mood and Mental Well-being - Breakfast has been linked to better mood and reduced stress and anxiety. Nutrient-rich foods consumed in the morning may positively impact mental well-being.
7. Regular Exercise Habits - Breakfast eaters are likelier to engage in regular physical activity. The energy obtained from breakfast can increase physical endurance and motivation to exercise.
8. Stable Blood Sugar Levels - Eating a balanced breakfast can help regulate blood sugar levels, preventing energy crashes and reducing the likelihood of unhealthy snacking later in the day.
In addition, there is something known as the “second meal effect”, whereby your blood sugar levels response to lunch is far more stable (lower) than if you had skipped breakfast. This means we're less likely to experience afternoon energy crashes.
9. Social and Family Interaction - Breakfast can be a social activity, fostering family interactions or providing opportunities for socialising with colleagues or friends. Skipping breakfast may limit these social connections.
10. Consistent Sleep Patterns - Some studies suggest that people who eat breakfast regularly may have more consistent sleep patterns. This could be due to the role of breakfast in regulating circadian rhythms and overall metabolic processes.
It's important to note that these associations may not imply causation, and individual factors can significantly influence these trends. Additionally, the quality of breakfast matters—choosing nutrient-dense foods is crucial for reaping the full benefits associated with breakfast consumption.
If you're in your 40s or beyond, eating breakfast is one of the simplest changes you can make to your nutrition to lose weight, have more energy, and improve your health and longevity.